AUG/SEPT 2010
SALSARECIPES
BETTERBABY FOOD
HOW TOCOMPOST
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Preserving Basics, Tips & Recipes
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Children’sHealthDiet, Snacks,Supplements,Naturopathy
& More
Help forAddictions
Calcium &Bone Health
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C H I L D R E N ’ S H E A LT HDiet, Snacks, Supplements, Naturopathy and More
8 D I E T A N D S U P P L E M E N T SWhy Kids Need More Fruits and Vegetables
11 A DV I C E F O R A L L E RG I E SStop the Sniffling
12 H E A LT H Y O P T I O N S F O R P I C K Y E AT E R SGood Ideas for Getting Great Food in their Diet
16 A N AT U RO PAT H I C K I D ’ S G U I D E T O B U M P S A N D B R U I S E SMom, Where’s the Arnica?
18 P OW E R PAC K E D S N AC K SGive High Energy, Healthy, Make-at-Home Snacks
19 P RO B I OT I C S F O R A L L E RGY I N I N FA N C YA Natural Aid for Eczema and Allergy
3 4 S E E K A N AT U RO PAT H F O R S O LU T I O N STreat Ear Infections, Eczema and ADHD
B O N E A N D J O I N T C A R E For Over 30, During Pregnancy and for Life
2 0 N AT U R A L S U P P O R T F O R B O N E S & J O I N T S Supplements, Posture and Exercise
2 4 C A LC I U M F O R P R E G N A N C Y Essential for Baby and Mom
N AT U R A L B E AU T YLook and Feel Your Best
2 3 TA M A N U O I L S E C R E T S F O R YO U R S K I N Rediscover the Health Benefits of this Amazing Oil
E C O L I V I N GHealthier Living in Environmental Harmony
4 2 C O M P O S T I N G H OW - T OCompost Bins, Leaf Mold and Wormery
4 8 E A R T H TA L KEco-Friendly and Natural Snacks
AUGUST/SEPTEMBER 2010
HEALTHYDIRECTIONSIn This Issue:
38
20
36
HDAugustSept2010_HealthyDirectionsTemplate 10-07-21 9:56 AM Page 4
M A K E - I T N AT U R A LMake Your Own Natural Products and Produce
3 8 H O M E P R E S E RV I N G T I P S Basics and Tips for Perfect Preserves
Tangerine & Honey Marmalade
Cherry Profusion Conserve
F O O D PA S S I O N SIgniting the Senses with Foods and Recipes
2 6 S E N SAT I O N A L SA L SA S F O R C A N N I N G !Tomatillo and Lime Salsa Verde
Hot, Hot, Hot Tomato Salsa
3 6 B E T T E R BA BY F O O D B R E A K FA S T S Big Batch of Oatmeal Pancakes
Applesauce
Oats and Banana Cereal
H E A LT H Y S TA R T SJoin the Journey to Better Health
2 8 N AT U R A L T H E R A P I E S F O R S U B S TA N C E A B U S E Aiding Detoxification, Herbal Remedies and More
3 2 10 S I G N S YO U N E E D H E L P F O R A N X I E T Y Turning to Substance Abuse? Work or Family Problems?
47 U N D E R S TA N D I N G S U P P L E M E N T S Attain Healthy Blood Pressure Naturally
F I T F O R L I F EFitness Routines and Inspiration
4 4 J U M P RO P E T R A I N I N G Improve Health and Sports Performance
T H E PAT H T O H A P P I N E S SFinding Joy and Inner Peace
5 0 F I N D I N G H A P P I N E S S I N A H A M M O C K Experience Deeper Relaxation in a Swing
50
11
42
6 EDITOR’S NOTE7 OUR CONTRIBUTORS
35 NATUROPATH LISTING GUIDE46 HEALTHY OPTIONS SHOPPING GUIDE48 COURSES AND EVENTS GUIDE49 CLASSIFIEDS
HDAugustSept2010_HealthyDirectionsTemplate 10-07-21 9:56 AM Page 5
This is my son Ryan. He’s just turning six-months-old and I, like all moms,
want the best of food and health for him. The World Health Organization
recommends infants should be exclusively breastfed for the first six months of life.
Other than breast milk, he’s just getting started on eating some rice cereal and
pureed, organic carrots but he’s still wearing much more than he’s eating. The next
sticky arms, belly and face experience for him will be some home-made
applesauce. It’s sure to be a smile evoking time for both of us. Maybe, my ten-year-
old will like it too. Find out what foods to feed your child first at www.hc-sc.gc.ca
under infant nutrition or better yet, visit a naturopath or dietician.
This issue of the magazine is dedicated to children’s health and features
articles on diet, snacks, supplements, naturopathy and more. Good health starts
with a great diet. With a little planning and know-how you can easily make healthy
foods fun and tasty for your family. I also understand getting them to eat it is
sometimes a little harder. I’ve included some recipes from Better Baby Food by
Daina Kalnins. Msc, RD, and Joanne Saab, RD and an article on Healthy Options
for Picky Eaters by Rahima Hirji, ND.
Bone health is an important issue to women of all ages but care is especially
crucial while pregnant and nursing, and after menopause. This issue we have an
article on calcium and pregnancy, as well as, bone and joint health.
Between feedings, with some help I’ve been making some blackberry jam.
from the canes growing like weeds in my backyard. Interested in getting started
with canning and making home preserves? We have a great feature from 250 Home
Preserving Favourites by Yvonne Tremblay which includes how-to tips and recipes
for Tangerine and Honey Marmalade and Cherry Profusion Conserve. Enjoy
capturing a little bit of summer and September’s harvest your way!
At Healthy Directions we offer researched
information that contributes to living
a healthy life in mind, body
and spirit, as well as, a more
Earth-friendly existence.
Healthy Directions is an independent journal produced by Cousins Publishing, six times a year.
All content is copyrighted by Cousins Publishing. ISSN 1488-6308
IMPORTANT : Always seek the opinion of your medical doctor before starting any complementary health program. Any information contained
herein is intended towards that purpose; thus “Healthy Directions” and its contributing writers will not be held liable should this advice not be followed.
August/September 2010Vol. 11 No. 4
EditorCharleen Wyman
Advertising Sales:Jon Cousins
1-877-276-1849 [email protected]
Check out our website:
www.HealthyDirections.ca
Become a fan or start a live discussion:
Look us up at Healthy Directions Magazine
on www.facebook.com.
Editorial:Written contributions and photos are
welcome. However, all content is subject to editorial review.
E d i t o r ’s N o t e
Yours in health and happiness,
6 Healthy Directions August/September 2010
Contributing WritersElvis Ali, BSc, ND,
Rahima Hirji, ND,
Erika Buckley, BSc, ND,
Angela Hubbard, RD,
Sandrine Briatte, BSc, MSc,
Janet McKenzie, BSN, MBA, ND,
Roger Baird,
Angela MacNeil, ND, MSc,
Jennifer MacKenzie,
Michelle Honda PhD,
Charles Elliott and Laura Smith,
Vivienne Guy, ND,
Daina Kalnins, RD & Joanne Saab, RD,
Yvonne Tremblay, Liz Wright,
Mark Schneider, CNP and
Kristin Ann Janishefski
Charleen Wyman, BA Journalism, BA English
Editor, Healthy Directions
HDAugustSept2010_HealthyDirectionsTemplate 10-07-21 9:56 AM Page 6
OUR CONTRIBUTORS
Michelle Honda, PhD practices at Renew You Holistic Health
in Ancaster/West Hamilton. In addition to her doctorate, she
holds an advanced degree in nutrition (RNCP), is a Master
Herbalist and an IIPA Certified Iridologist. For more
information visit: www.renewyou.ca. Call: (905) 304-0111.
Blog: www.michellehonda.com.
Rahima Hirji, ND has a practice at Target Therapeutics in
Kitchener where she enjoys working with pediatric patients
and has a special interest in womens’ health, infertility and
autoimmune diseases. Visit: www. targettherapeutics.com or
call 519-593-2354.
Dr. Elvis Ali, BSc, FIACA, D.Hom, ND graduated with a
Bachelor of Science majoring in Biology in 1979 and received
his Doctorate of Naturopathic Medicine in 1987. Ali has been in
private practice for 22 years specializing in Chinese medicine,
sports medicine and nutrition. He is a member of the
postgraduate association at Harvard medical school and a staff
member at CCNM.
Erika Buckley, BSc, ND can be found at her clinic, Aqua
Vitalis Naturopathic. She provides family-focussed healthcare
to the entire Durham Region with practices in Whitby and Port
Perry. Please visit her website and health blog at
www.aquavitalis.ca or give her a call at (905) 666-3826.
Linda L. Brown, B.A., ND, CBP, RhA is a Naturopathic
Doctor and Registered Holistic Allergist, who has been in
practice for 9 years in Woodbridge, ON. She has an eclectic
practice, focusing on allergy elimination and food sensitivity
testing, BodyTalk, and Emotional Freedom Technique. She
treats all ages, including children, for allergies, stress, digestive
problems, and more. Call: 905-851-2216.
Vivienne Guy, ND is the clinic owner of Kilborn
Naturopathic & Wellness Centre in Ottawa where she leads a
team of healthcare professionals. They have vast experience
in addressing the health needs of all ages, from pre-
conception, pregnancy, birth, children to teenagers, adults
and senior adults. E-mail: [email protected] or call
613-738-8000. Visit: www.KilbornWellness.com.
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8 Healthy Directions August/September 2010
f s
Diet and Supplements for
Children’s HealthAccording to the American Journal of
Preventive Medicine, adolescents are not
consuming sufficient fruits and vegetables. As
a result of poor dietary habits, they are at risks
of developing degenerative diseases. Childhood
obesity is a major concern today with 1 out of
every 3 children being at risk, along with
complications, such as, high cholesterol, high
blood pressure and type 2 diabetes mellitus
(Nicole I. Larson et. al., Trends in Adolescent
Fruit and Vegetable Consumption, 1999–2004:
February 2007).
Among teen boys in the age group 15 to 19,
the proportion classified as overweight or obese
rose from 14% to 31% between 1981 and 2009
and among teen girls, it increased from 14% to
25% (Statistics Canada. Canadian Health
Measures Survey 2007 to 2009).
For parents with a hectic schedule,
resulting from today’s fast paced lifestyles it
can be difficult to maintain your children’s
nutritional needs. With easy access to junk food
and fast foods on a regular basis, most often our
children eat and drink too much sugar and
consume too many empty calories.
Product Daily requirements
Multivitamin and mineral
Helps with the maintenance of good health.
Omega 3 150 -300mg (DHA - Docosahexaenoic Acid)Helps support in the development of the brain, eyes and nerves.
Vitamin CFor 4-8 years (up to 650 mg). For 9-13 years (up to 1200 mg). Antioxidant, factor in development and maintenance of bones, cartilage, teeth and gums.
Vitamin DUp to 1000 I.U. maintains good health, regulates calcium and phosphorous levels, promotes mineralization of bone.
Probiotics Maintains a healthy gut flora.
By Elvis Ali, BSc, ND, DiplAc
HDAugustSept2010_HealthyDirectionsTemplate 10-07-21 9:57 AM Page 8
Call for a Registered Holistic Allergist in your area1-877-393-7700
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10 Healthy Directions August/September 2010
• Avoid hydrogenated fats and oils as they contain trans-fatty acids.
• Reduce consumption foods with refined sugar (like sweets) and high fat dairy as excess carbohydrates will be stored as fat in the body.
• Increase intake of dark green leafy vegetables, fruits, legumes, and whole grains. Carrots are a source of beta-carotene, grapes a source of proanthocyanidins, and pineapple is a source of digestive enzyme called bromelain.
• Drink more water. This will keep bowels moist.
• Exercise 30 minutes, 3-4 times a week.
• Sleep a minimum of 7 to 8 hours per day.
• Eat three healthy meals per day, with snacks in between.
So what do you give to ensure your children stay
healthy? Consistency is key. Regular schedules and a daily
routine instill good habits in children. It tends to be easier to
eat healthy when time is scheduled for meal preparation and
time to sit down to enjoy food as a family. Of course it’s also
important to make an effort to reduce high fat, sugary and
fried foods. Plus, include lots of fresh water to keep your
children hydrated.
For children who are not able to get sufficient rest,
exercise or eat well balanced meals then it is suggested to
supplement every day. In a perfect world all nutrients would
come from the foods they eat, however, due to processed
foods, additives, preservatives and chemicals it is unlikely
that your children will get all vitamins and minerals from their
diet. Supplementing with essential vitamins and minerals is
crucial for maintaining overall health and well being –
emotionally, physically and psychologically.
Every child is unique and has specific nutritional needs
based on age, body composition, stress, activity level and
lifestyle habits. A high-quality formulation with the right
amount of ingredients, along with key additional supplements
should be considered. Since nutrients work synergistically,
enhancing the absorption of one another, the proper balance of
vitamins and minerals is necessary for effective
functioning.
Elvis Ali, B.Sc., N.D., Dipl.Ac., is a practicing naturopathic doctor inToronto.
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NutraCleanse is an all-natural product designed to address the serious problem of lack of bre in the North American diet.NutraCleanse is based on a 150 year-old Finnish recipe and is designed to promote daily regularity and optimum colon health. Our product generally relieves constipation within 24 hours and the problem does not recur with continued use. The all-natural ingredients of NutraCleanse o� er numerous additional health bene� ts including lower cholesterol and blood pressure, rebuilding of skin cells and cartilage, loss of excess body weight, and increased energy and vitality.
Optimally, it is healthiest to have two to three bowel movements daily. Failure to eliminate waste from the body on a daily basis causes a host of problems. It slows down the rate at which wastes move through the colon, leading to toxins being absorbed into the body. This “auto-intoxication” can, over a period of time, cause auto-immune disorders as well as problems such as obesity, gas, bloating, diverticulosis, headaches, depression, even colon cancer.
For optimum colon health, a lifelong daily intake of 25-30 grams (about an ounce) of � bre is required. The average diet provides under half of this required amount. One serving of NutraCleanse a day provides approximately 60 percentof this daily recommended intake making it an excellent dietary � bre cleansing supplement.
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Dietary tips to follow: 7 HDAugustSept2010_HealthyDirectionsTemplate 10-07-21 9:57 AM Page 10
Healthy Directions August/September 2010 11
The end of summer is upon us, and with it come late summer
allergies. Although not everyone is subject to the discomforts of this
season, those who have a hypersensitive immune response to
ragweed and other such airborne allergens will experience the
typical symptoms of itchy, watery eyes, runny nose, sneezing,
congestion, fatigue, etc. The body perceives otherwise harmless
substances as a threat to be dealt with, and the immune system kicks
in to initiate a complex interplay of mast cells and histamine release.
Allergen sensitization and re-exposure triggers a subsequent
overblown response. Thus, the body is trained to react in this
exaggerated way.
A major player in the immune response is the gut. It is here
where some of the key components of our immune system can be
found. Thus, an over-sensitized immune system may also be
associated with the foods that go into the body. High-quality, high-
nutrient foods are crucial to provide the body with the building
blocks needed to remain healthy. Today’s low-quality, processed
foods do not provide these necessary ingredients. In addition, the
daily repetition of foods (i.e. wheat, dairy products, and sugar) can
also irritate the gut. This repetitive exposure primes the immune
system towards hypersensitivity and may underlie an allergic
response towards foods whose consumption had previously been
uneventful. Add to this an ever-increasing onslaught of air and
environmental pollutants, and it is little wonder that hay fever and
other types of allergies abound. From food sensitivities to asthma,
cat, dog, and dust mite allergies, and life-threatening anaphylactic
reactions, breathing in our society has truly become a challenge.
STOP THE SYMPTOMS AND THE CAUSESo, what can we do? There are many over-the-counter anti-
allergy drugs, which will help your symptoms, but may cause other
side-effects, such as drowsiness. Naturopathically, a rotation diet
low in allergenic foods, coupled with good probiotics, essential fatty
acids, antioxidants, homeopathics, and cleansing, can be beneficial.
Pay attention to your living environment – are you living in a
mouldy, damp basement, with old carpeting and furniture? Do you
have pets, whose dander may be sparking a reaction? How dusty is
the room you spend most time in? If your body is constantly
enveloped by such allergens year-round, the additional load of hay
fever reactants may tip the scale and be too much for it to handle.
If you’ve been suffering from summer allergies your whole life,
you may also want to consider alternative therapies for relief.
Allergy desensitization techniques exist, which can quickly and
painlessly neutralize your symptoms of allergy and intolerance.
These, in combination with cleansing, good food, and a healthy,
balanced lifestyle, may be just what you need to feel better.
Linda L. Brown, B.A., ND, CBP, RhA is a Naturopathic Doctor andRegistered Holistic Allergist, who has been in practice for 9 years inWoodbridge, ON. She has an eclectic practice, focusing on allergyelimination and food sensitivity testing, BodyTalk, and Emotional FreedomTechnique. She treats all ages, including children, for allergies, stress,digestive problems, and much more. She welcomes your inquiries at:905-851-2216.
Linda L. Brown, B.A., ND, CBP, RhA
Advice for Allergies
HDAugustSept2010_HealthyDirectionsTemplate 10-07-21 9:57 AM Page 11
12 Healthy Directions August/September 2010
For those of you who have a picky eater, mealtimes can be a
nightmare. Not only do you need to make sure your child eats, but
you also want to ensure that your children are getting the nutrients
they need to thrive. Here are some tips to make sure your children
are getting what they need to stay healthy and active.
ENCOURAGE DIFFERENT TASTESExpose your child to different tastes and foods. Don’t force
your children to try new foods but make sure they see you and the
rest of the family enjoying a variety of foods. Over time, your child
may be more willing to try different foods. Also, don’t stop making
a particular food just because your child didn’t like it the first time.
Children acquire tastes over time. Your child may need to taste the
same food several times before developing a taste for it.
STOCK THE PANTRY WITH HEALTHY SNACKSMake sure your pantry is stocked with healthy snacks. If your
little one only has nutritious items to choose from, you will reduce
the risk of your child filling up on junk foods. Items to keep on hand
include low-sugar granola bars, fruit, cheese, wholegrain crackers,
yogurt, nuts, vegetables and nutritious dips. Try to avoid cookies,
chips, ice cream, juices and chocolate. By keeping these foods out of
the house, your little one will develop healthy eating habits and
many food battles will be avoided.
INVOLVE YOUR CHILD IN FOOD PREPARATIONInvolve your child in the process of food preparation. Get your
child to help pick out vegetables at the grocery store or set the table
for dinner.
Healthy Options forPicky Eaters
By Rahima Hirji, ND
HDAugustSept2010_HealthyDirectionsTemplate 10-07-21 9:57 AM Page 12
Healthy Directions August/September 2010 13
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14 Healthy Directions August/September 2010
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Healthy Directions August/September 2010 15
Children are more likely to enjoy eating
and view it as a fun activity if they feel like
they have some control over what they eat
and if they are an active participant in the
process.
Serve a wide variety of foods at meals.
Include foods your child likes and some new
or less interesting foods. By having a variety
to choose from, your child won’t feel
pressured into eating something they aren’t
comfortable with and may be more likely to
try something different along with an old
favourite.
SMOOTHIES FOR SNACKSConsider a smoothie for breakfast or as
a snack. Blend together milk (dairy, goat,
rice, almond or oat) with some fresh or
frozen fruit on days when your child is
being particularly fussy or hasn’t eaten well.
Frozen bananas are a special treat in
smoothies and are a great way to use
bananas that would otherwise go bad. You
can also add some yogurt to make the
smoothie thicker or creamier.
For added nutritional value, consider a
protein powder made for kids and some
good fats, like flaxseed oil. If you combine
all these ingredients, you will be
incorporating all four of the food groups to
make a delicious meal replacement that your
child will happily slurp down.
MAKE SOME SNEAKY SWITCHESMake some sneaky switches. Most
children won’t notice if you switch the white
pasta to whole wheat. Even better, make
whole grains part of their diet from the very
beginning.
Wholegrain breads, crackers, pasta and
brown rice make a nutritious alternative to
their white counterparts and offer more fiber
as well.
Consider blending some carrots,
zucchini and other vegetables into the
tomato sauce, soups or casseroles to
incorporate some vegetables into your
child’s diet, especially if vegetables are
usually shunned.
PRACTICE WHAT YOU PREACHYour child will not develop a healthy
appreciation for nutritious food if mom or
dad is seen munching on potato chips and
soda. Take this opportunity to make-over
your entire family’s diet and health. If your
children see you enjoying an apple, chances
are they will want one too.
CONSIDER A MULTIVITAMIN Consider a multivitamin supplement. If
you are really concerned that your children
are not getting adequate nutrition from their
diet, consider a good quality multivitamin
supplement for kids. This will help to make
sure that they are meeting some minimum
nutritional requirements.
Remember at the end of the day, it is
not what your children have eaten that
particular day that will determine their
overall health. Over the span of weeks or
months, what your children eat usually ends
up being healthy and balanced overall. As
long as your child is healthy, active and
growing, there is usually nothing to worry
about.
Rahima Hirji, ND is a Naturopathic Doctor atTarget Therapeutics in Kitchener. She has aneclectic practice where she enjoys working withpediatric patients and has a special interest inweight loss, womens’ health and infertility.Visit: www. targettherapeutics.com or call519-593-2354.
Your powers of concentration and memory are vital aspects of your health, requiring special care and attention. Mental processes that have become dull and sluggish can undermine your day-to-day effectiveness.
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It’s precisely for this reason—the improvement of mental performance, concentration, and memory—that we formulated our Panloba. Panloba is nature’s best way to keep your mind sharp and retentive, as you tackle the challenges that you face daily.
The St. Francis line of products is in health stores across Canada. To find one near you visit www.stfrancisherbfarm.com or call us today: 1.800.219.6226
Health Canada Approved NPN: 80018282
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HDAugustSept2010_HealthyDirectionsTemplate 10-07-21 9:57 AM Page 15
16 Healthy Directions August/September 2010
I don’t know about you, but I see my scarred knees and elbows as a badge of honour for
my childhood escapades. I was definitely the truest of tomboys! Barbies. . .bahhh! I just
wanted tree houses and Tonka trunks. But with this rough and tumble existence came a few
tears, for both myself and my mom. Too bad homeopathy wasn’t as common in the 80’s or I
might have prettier knees today (and my mom calmer nerves)!
MOVING BEYOND JUST BAND-AIDSNo mom leaves the house without a first-aid kit. But today, we’re seeing some new
additions to the basics of Band-aids and alcohol swabs. In a world where so many things are
going green, it only makes sense that this extends to our first-aid kits. With the ongoing
concerns about chemicals and their impact on our children, parents are looking for natural
alternatives in all aspects of pediatric health.
ARNICA FOR THE PLAYGROUNDIt’s amazing how easy, inexpensive and effective a naturopathic first aid kit is to put
together. The most important item in my experience is homeopathic arnica. This remedy,
available in oral and gel form, is the gold standard for any playground trauma. Its indications
include sprains, strains, bruises or any pain of a bruising nature. The great thing about
homeopathics is that kids love their natural sweet taste. After an injury, have the child (or
adult) dissolve two pellets under their tongue immediately. This can be repeated every 30
minutes for pain management. Arnica in gel or cream form can also help speed recovery and
reduce pain, which is important for any rambunctious youngster’s lifestyle.
FOR WOUNDSCalendula tincture
Tea Tree oil - diluted
Lavender oil – diluted
FOR BRUISINGArnica 30CH homeopathic pellets
Arnica homeopathic cream(or a combination productwith Arnica)
FOR BURNSAloe vera gel
Urtica urens 30CHhomeopathic pellets
Cantharis 30 CHhomeopathic pellets
FOR BRUISINGArnica 30CH homeopathic pellets
Arnica homeopathic cream(or a combination productwith Arnica)
FOR BURNSAloe vera gel
Urtica urens 30CHhomeopathic pellets
Cantharis 30 CHhomeopathic pellets
FOR NERVE PAINHypericum 30CHhomeopathic pellets
FOR FEAR/SHOCK/UPSETAconite 30CH homeopathic pellets
By Erika Buckley, BSc, ND
A NaturopathicKid’s Guide to
Bumps & Bruises
Remedies for Your Naturopathic
First Aid Kit
HDAugustSept2010_HealthyDirectionsTemplate 10-07-21 9:57 AM Page 16
Healthy Directions August/September 2010 17
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BUMPS AND BRUISESUnfortunately, scrapes and bleeds often accompany bumps and
bruises. In this case, follow standard first aid procedures. To review,
wipe away the tears, allow wound to bleed a bit to flush it, cleanse
with water, apply pressure with a sterile cloth and finally apply a kiss
to the forehead. However, your work doesn’t stop there. For
superficial scrapes, calendula is your new best friend. This sunny
orange-yellow flower in tincture form is a great antiseptic with the
added benefit of speeding tissue healing. However, do not use for deep
wounds, as calendula heals the surface skin first, which increases the
risk of trapping bacteria in the deeper part of the wound. For ease of
use, calendula is also available in a cream form.
LAVENDER IS AN ESSENTIAL OILTraumas aren’t always of the physical nature. A natural remedy
with calming effects is lavender essential oil. In fact, you could call
lavender a first-aid kit in a bottle. Not only does its scent trigger a
relaxation response, the oil itself has anti-microbial properties.
Remember to dilute before using and only use topically. Another great
benefit of this herb is that is makes a great smelling insect repellent,
and after bites brings down the swelling and stops little hands from
scratching as it relieves the itch.
If my children are anything like me, there will definitely be some
traumas along the way. However, I still hope my children will have
prettier knees than I do, and I’m sure they will with the help of my
naturopathic first-aid kit.
When not getting into new scrapes, Naturopathic Doctor Erika Buckley, BSc,ND can be found at her clinic, Aqua Vitalis Naturopathic. She providesfamily-focussed healthcare to the entire Durham Region with practices inWhitby and Port Perry. Please visit her website and health blog atwww.aquavitalis.ca or give her a call at (905) 666-3826.
HDAugustSept2010_HealthyDirectionsTemplate 10-07-21 9:57 AM Page 17
By Angela Hubbard, RD
18 Healthy Directions August/September 2010
Snacking is a fun, and integral, part of creating healthy eating
habits. Snacks add variety, sustain energy levels, and are extra
opportunities to include the nutrients growing children and teens
need throughout their day. Studies show that well-nourished
children have improved concentration, academic performance,
behaviour and attendance in the classroom.
In Canada, school-aged kids are generally not consuming
enough servings from the Milk and Alternatives or the Fruits and
Vegetables food groups. In contrast, they are eating foods high in
salt, sugars and saturated fats that may also be low in important
nutrients. Planning out complete snacks for home or school, which
include at least two of the four food groups, is a great way to nourish
your child’s body while reducing spontaneous urges or cravings to
eat foods with lower nutritional value.
Having children help prepare their snacks gives them a sense of
ownership over their food choices and allows them to recognize that
snacks are about more than simply nibbling on food during the day.
There are many age-appropriate ways to make this a time for fun
and learning. For younger children, explore the sights, sounds,
textures, tastes and smells of the snack ingredients as you prepare
them or make up songs and rhymes about the foods. Have older kids
plan out the snacks for the week, make the list of ingredients needed
and take them on your next trip to a local farmer’s market to gain an
understanding of where their food comes from.
As with other food choices, preparing your snacks at home
allows you to experiment and have fun with recipes. Although
processed products may be more convenient at times, making
snacks at home on a regular basis can be cost efficient and allows
you to know what is in your food. For example, muffins are a
versatile snack with many variations. When made at home, they can
contain healthier types of fat, less sugar and more fibre than store-
bought versions, can be made in batches and frozen for added
convenience, and can be adjusted to suite your favorite flavour
combinations. If you have a picky eater in your family, you can
easily hide ingredients in the batter without detection, such as
whole-wheat flour or bran for added fibre, skim milk powder to
increase calcium content, or pureed vegetables for extra vitamins
and minerals.
HOME-MADE SNACK IDEASTrail mix – mix together different types of cereal, dried fruit
such as raisins or apricots, air-popped popcorn or salt-free pretzels,
and nuts or seeds.
Fruit salad or fruit kabobs – set out a variety of chopped fruits,
in separate bowls, and have your child create their own unique
combination. Serve with yogurt dip or a glass of milk. For a tropical
boost of flavour, add shredded coconut and some mini
marshmallows.
Individual pizzas – these can be made on whatever type of
bread you have available – English muffin, sliced bread, tortilla, pita
or bun. Offer a variety of toppings and encourage your child to make
up their own pizza themes with new combinations. These are
especially great for older children, who may need a more substantial
snack between activities and they can be eaten on-the-go.
Chopped vegetables – served with dips or sauces, such as BBQ
sauce, salsa, salad dressing or hummus. Or, chopped fruits served
with cheese cubes or peanut butter.
Sliced or mashed hard-boiled egg – served on whole-grain
bread or crackers.
Granola bars – there are a variety of recipes available and can
be adjusted to your preferences. Like home-made muffins, these can
have less sugar and more fibre than store-bought varieties. Serve
with yogurt, a piece of fruit or milk.
Angela Hubbard, RD is a Registered Dietitian and nutrition consultantlocated in Toronto, Ontario. She practices a client-centered and evidence-based approach with an emphasis on building healthy and sustainablerelationships with food. Visit: [email protected].
Power Packed Snacks
HDAugustSept2010_HealthyDirectionsTemplate 10-07-21 9:57 AM Page 18
Allergy is a hypersensitivity reaction mediated by immunologic
mechanisms or commonly named body defenses. Its prevalence in
children has risen over the last decades and has been attributed to
changes in environmental factors. The so-called ‘’hygiene
hypothesis’’ suggests that a lack of exposure to microbial stimulus
early in childhood is a major factor involved in this trend.
INTESTINAL MICROFLORARecently, the role of intestinal microflora has been emphasized
in the maintenance of normal gut barrier function and development
of an immune status which induces a tolerance. Epidemiological
studies have shown that children with atopic diseases (allergic
inhalant skin disease) have a different intestinal flora compared to
healthy children. Indeed, lactic acid bacteria and bifidobacteria are
found more commonly in the composition of the intestinal flora of
nonallergic children. These findings suggest that certain gut
microbes modulate immunological cells (balance the response of
defense cells), leading to the suppression of allergic disorders. So,
the use of probiotics to enhance presence of some bacteria in the
intestinal microbiota is found to correlate with protection against
atopy, thereby shaping the immune response of the host, especially
in infancy.
ATOPIC DERMATITIS (ECZEMA)Furthermore, the effect of a prebiotic on the incidence of atopic
dermatitis (also called eczema) has been also investigated. Studies
have shown for the first time a beneficial effect of prebiotics on its
development: arabinogalactan can modulate postnatal immune
development by altering bowel flora and has demonstrated a
potential role in primary allergy prevention during infancy.
There is encouraging evidence that specific synbiotics
(probiotics with prebiotic) can become valuable tools in the
prevention and management of allergic diseases.
Sandrine Briatte, B.Sc. Biochemistry, M.Sc. Biology, is a scientific director
in research and development of natural health products. She currently works
at Virage Santé in Quebec and offers her expertise in probiotics by providing
training for customers. For more information visit our website:
www.viragesante.com or call 1-800-463-0944.
WITH ARABINOGALACTAN
Formula specially adapted for infants and young children(Breve, Infantis, Longum, Acidophilus)
MD
Much morethan a probiotic: synbiotic
1 800 463-0944 • viragesante.com
• Health aid • Acute diarrhea
and rotavirus
• Atopy /allergy • DAA - Prevention
and Treatment
Supports the growth and establishmentof intestinal bacteria. Active regeneratorof intestinal flora following use of antibiotics.
Probiotics for Allergy in Infancy
By Sandrine Briatte, B.Sc. Biochemistry, M.Sc. Biology
Healthy Directions August/September 2010 19
HDAugustSept2010_HealthyDirectionsTemplate 10-07-21 9:57 AM Page 19
As we go through our lives, our bones and joints are subject to
a great deal of wear-and-tear. For some of us, this will result in
conditions like arthritis and brittle bones. For all of us, some degree
of inflammation will have an impact on the health of our bones and
joints. With that in mind, let’s take a look at the items in nature’s
medicine cabinet that can help minimize or even reverse the
damage.
THE BUILDING BLOCKS Our bodies create bones and their supporting connective tissues
from a variety for substances like minerals and special proteins.
Minerals compete for absorption when they are being digested.
Too much of one mineral can result in a deficiency of another
through a process known as “competitive inhibition”. For this
reason, supplementation that is being done as a nutritional stop-gap
should provide paired minerals to ensure that no inadvertent
deficiencies are created.
Calcium is the major mineral needed for the maintenance of
bones. Healthy adults need 1000 – 1200 mg/day. Supplemental
calcium should be provided in a formula that also includes
magnesium (calcium’s counterpart in the “pair”) and vitamin D
(regulates absorption of dietary calcium and the release/reuptake of
calcium in bones).
Magnesium, as calcium’s working partner, is another important
building block for bone and joint health. In fact, every major
biological process in our bodies requires the presence of
magnesium. While recommendations on daily intake levels vary, a
good rule of thumb is to strive for a magnesium intake that is
roughly half of it’s partner, calcium. If you’re taking a supplement,
look for one that provides calcium and magnesium together in a 2:1
ratio as this is roughly in line with the relationship between the
recommended intakes of each element.
Zinc is important for bone health as a cofactor of vitamin D.
Healthy adults need about 10 mg/day. Zinc’s competitive partner is
copper, which is needed in tiny amounts (less that 1 mg/day). If
you’re going to take a supplement for bone health, ensure that it
provides both of these minerals.
Boron is also necessary for bone and joint health , although an
adequate intake level has yet to be conclusively defined by research.
Boron seems to prevent loss of calcium and magnesium through the
urine, especially when levels of magnesium are low.
20 Healthy Directions August/September 2010
By Janet McKenzie, BSN, MBA, ND
Careful nutrition and targetedsupplementation can ensure
we get what we need for rebuilding and protecting
our bones and joints.
Get Natural Support for Healthy Bones
& Joints
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HDAugustSept2010_HealthyDirectionsTemplate 10-07-21 9:57 AM Page 21
22 Healthy Directions August/September 2010
Collagen is a protein that is a building block for bone and
connective tissues. We ingest it in our diets in the form of cartilage
and gelatine. Hydrolyzed collagen is a modified form of the protein
that is easier to digest and absorb. Ingesting hydrolyzed collagen has
been shown to have beneficial effect on bone rebuilding .
THE SECURITY SYSTEMSome degree of inflammation occurs in our bodies all the time
as a natural consequence of the chemical reactions that keep us alive.
When the intrinsic checks and balances of our metabolisms work as
they should, all is well. When they don’t, inflammation spirals out of
control and creates tissue damage that eventually leads to such
chronic conditions as arthritis.
The inflammation-inducing culprits include groups of
molecules referred to as oxidants, pro-oxidants or reactive oxygen
species (ROS). Anti-oxidants are the much-discussed heroes of the
inflammation story; they work to eliminate inflammation-causing
molecules and to counter the damage done. As such, they serve a
protective function and constitute a security system for our bones
and joints.
Alpha lipoic acid is an antioxidant that serves many beneficial
functions such as the reduction of inflammation in arthritic
conditions.
Bioflavonoids, or simply flavonoids, are plant pigments that
have anti-oxidant properties. Quercetin, hesperidin and rutin are
examples of flavonoids that are sourced from citrus. Animal studies
have shown citrus bioflavonoids may have a beneficial impact on
arthritic inflammation.
B Complex Vitamins have also been shown to help reduce joint
inflammation through their impact on the inflammatory marker,
homocysteine.
Vitamin C is a powerful antioxidant that has been shown to
reduce joint inflammation and promote cartilage healing. Vitamin E
and vitamin C work together as antioxidants. Vitamin E taken in
conjunction with standard therapy also improves pain control in
people with rheumatoid arthritis.
OTHER TIPS FOR CARE AND PREVENTIONCareful nutrition and targeted supplementation can ensure we
get what we need for rebuilding and protecting our bones and joints.
But how we use our bones and joints also plays a role in the ongoing
health of the skeletal system.
EXERCISE IS IMPORTANTOur bodies were designed to be active, to do work, to be load-
bearing. Throughout our lives, as our metabolic processes change,
the resistance provided by load-bearing activities becomes critical
for bone health.
Regular, gentle exercise also cares for our joints by building
strength in the muscles that support them and helping to circulate
protective joint (synovial) fluid.
WHAT YOU DON’T DO MATTERS TOOFinally, what you avoid doing can be as important to your bones
and joints as what you do to support them. Caffeine, alcohol and
nicotine have all been implicated as risk factors for bone
demineralization. Curtailing your exposure to these can do much to
promote a life of pain-free mobility.
Janet McKenzie is a graduate of the University of British Columbia Schoolof Nursing, Queen School of Business and the Canadian School ofNaturopathic Medicine. She has a practice in Hamilton and Toronto, andteaches at the Canadian School of Natural Nutrition.
FOCUS ON POSTUREWhether you are standing, sitting or in motion, the position of your bones
relative to one another is a contributing factor in the development of repetitive
strain injuries and osteoarthritis.
If your job requires you to sit for long periods, request an ergonomic
assessment of your workspace. Ergonomics is the science of designing equipment
and work environments to prevent fatigue, discomfort and injury. The height,
placement and degree of lumbar support associated with your chair can have a big
impact on the development of lower back pain, for example.
If you stand for long periods of time, footwear is a key consideration for your
bone health. Correct heel height and arch support help to maintain the alignment
of your spine. Supporting your feet prevents undue stress on your knees, hips and
lower back.
Anytime you are in motion, pay attention to your “form”. Be aware of how
you are doing what you are doing to ensure you are not putting your joints at risk.
Are you attempting to lift a load that is too heavy? Are you lifting with your legs
as well as your back? Have you been coached on proper positioning and
movement in the sports that you play?
HDAugustSept2010_HealthyDirectionsTemplate 10-07-21 9:57 AM Page 22
Healthy Directions August/September 2010 23
NATURAL BEAUTY
Tamanu oil came to the attention of European doctors and
scientists over 80 years ago. However, it wasn’t until a recent
introduction of the oil by Dr. Oz on the Oprah show that a larger
number of people became aware of it.
Tamanu oil has been used for centuries in the South Pacific
Islands, South East Asia and Madagascar as a health aid and skin
beautifier. In the 1920’s Sister Marie-Suzanne, a nun stationed in Fiji
working with leprosy patients, found that the topically applied oil
worked well to reduce nerve pain. She sent the oil back to France
where doctors found that tamanu oil had properties, which promoted
rapid skin growth. It was also found to be useful against infection.
Doctors tried it on a woman with a gangrenous leg who was
scheduled for amputation. To their astonishment, regular
applications of the tamanu oil saved the leg, leaving a smooth scar
where the infected wound had been.
Researchers have since discovered that tamanu oil has strong
antimicrobial and anti-inflammatory properties. Of course, this was
not news to the South Pacific Islanders who had used it traditionally
to treat scrapes, cuts, burns, insect bites and stings, acne and acne
scars, psoriasis, diabetic sores, anal fissures, sunburn, dry or scaly
skin, blisters, eczema, diaper rash, herpes sores, boils, open sores
and wounds, joint pains, arthritis, bruises, chapped lips, sciatica,
rheumatism and ulcers.
It has also been used effectively for sunburn, nerve pain from
shingles, sciatica and other conditions, bladder infections, wound
infections, septicemia, bed sores, abscesses, boils, pneumonia,
conjunctivitis, burns from chemicals, boiling water and x-rays,
urinary tract infections, jock itch, ringworm, athlete’s foot, sunburn,
bug bites, dry and cracked skin on heels, and fragile and broken
capillaries. Try it for any and all skin conditions and to speed
healing. People with allergies to nuts should test a small area of their
skin for 24 hours. If skin turns red, do not use.
Many studies have been done regarding the antimicrobial
powers of the many ingredients in tamanu oil. One interesting study
conducted at University of Sherbrooke, Ontario in 1998 analayzed
tamanu and determined that coumarin in the oil contained two
compounds, calanolide A and calanolide B, which other studies
concluded were useful against HIV. Japanese scientists trying to
inhibit the Epstein Barr virus studied several 4-phenylcoumarins
extracted from tamanu oil. They discovered that calocoumarin-A
produced positive results. These examples and many others show a
surprising number of uses to which this oil can be utilized.
Tamanu oil penetrates all three layers of skin and starts working
its magic from the deepest layer up to the top layer of skin. It
transforms injured or aged skin by prompting the skin to rapidly
produce new cells. Scientists have not figured out why it has this
effect but the effect is proven and well documented.
Dry, brittle and damaged hair responds well to Tamanu oil. It is
also wonderful for the scalp and will help alleviate scalp problems.
Try leaving it on overnight and wash out in the morning.
A scientific study on Tamanu oil by BioScience Laboratories
has revealed that it measurably reduces even old scar tissue. This
study was conducted over the short time period of nine weeks with
measurable improvements within 6 weeks. Stretch marks
dramatically fade with regular application of Tamanu oil.
Tamanu oil is a luxurious rich and thick oil. It ranges from an
opaque dark olive green colour to a dark chocolate brown. In its
unrefined state, it works best. The more refined oil is translucent and
lighter in colour. The odor is woody/spicey curry. Tamanu oil is
applied straight to the skin and is absorbed easily without leaving a
greasy appearance. It is for external use only. For faster results,
apply to the skin multiple times daily.
Copyright Roger Baird 2010.
Tamanu Oil Secrets for Skin Care
By Roger Baird
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24 Healthy Directions August/September 2010
Calcium is a critical component of human bone and contributes 1% to 2%
of body mass. Because calcium cannot be manufactured within the body, all
needed calcium must be consumed through the diet, after which it is transferred
to the bones, where 98% of the calcium is stored. In addition to contributing to
bone strength, calcium stores are concentrated in teeth and bone to act as
reservoirs for a variety of functions during periods of decreased calcium
consumption or increased calcium requirements. As such, when insufficient
calcium is consumed to meet these needs, depletion of calcium stores in the bone
can weaken the bones.
During pregnancy, the growing fetus receives its total nourishment from
maternal sources. Therefore, if adequate bone has not been built before
pregnancy and adequate calcium is not part of the maternal diet, maternal bone
can be broken down in order to supply the fetus with necessary calcium. This
means that calcium is an absolutely essential nutrient during pregnancy and
lactation.
Type of Food ContentKelp 1 093
Sardines, canned with bones 1 000Swiss cheese 925
Cheddar cheese 750Salmon with bone 490
Carob flour 352Bok choy, cooked 330
Bean sprouts 320Parsley 303Dulse 296
Spinach, cooked 250Collard leaves 250Turnip greens 246
Barbados molasses 245Almonds 234
Dandelion greens 187Brazil nuts 186Watercress 151Goat’s milk 129
Tofu 128Dried figs 126Butter milk 121
Sunflower seeds 120Yogurt 120
Beet greens 119Wheat bran 119Whole milk 118
Buckwheat, raw 114Sesame seeds, hulled 110
Ripe olives 106Broccoli 103
English walnut 99Cottage cheese 94
Spinach 93Soybeans, cooked 73
Pecans 73Wheat germ 72
Peanuts 69Miso 68
Romaine lettuce 68Dried apricots 67
Calcium Content of Certain Foods
(mg per 100 grams – 100 grams=3 ½ oz)Calcium forPregnancy
By Angela MacNeil, ND, MSc
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Healthy Directions August/September 2010 25
CURRENT INTAKES OF CALCIUMAlthough the benefits of calcium are well-recognized by the
general public, turning this high awareness into action has proved
difficult. Less than 1/2 of the female population meets the daily
recommended calcium intake and ironically, 63.5% of adults who
believe that they consume the correct amount of calcium actually
consume less than the recommended daily levels. Furthermore, at no
stage in a woman’s life are the recommended intake levels for calcium
achieved.
BONE LOSS DURING PREGNANCYBone health can be measured in terms of bone density and bone
mineral content. Reductions in total bone density values up to 3.6%
have been detected after pregnancy. In a study by Pearson (2004) >5%
of bone mass was lost in the spine, sometimes reaching 7%. Although
some of the bone mass that is lost during lactation is regained after
weaning, the bone mass only partially returns to pre-pregnancy values.
In fact, the rate of bone loss during pregnancy and lactation is greater
than the annual rate of loss in women after menopause (Kalkwarf,
2002).
SUPPLEMENTATION DURING PREGNANCYStudies indicate that an increased calcium intake reduces, and in
some cases counteracts, the bone loss during pregnancy and lactation
(Janakiraman 2003, Krebs 1997, Chan 1987, Cross 1995, Kalkwarf
1999, Koo 1999). Calcium supplementation during pregnancy can also
be linked to a number of other health benefits: reduced risk of
pregnancy-induced high blood pressure; higher birth weight babies;
reduced risk of preterm delivery; decreased fetal lead exposure; lower
infant blood pressure; and reduced incidence of preeclampsia - a
serious condition that is a major cause of maternal sickness and death
and a contributor to preterm delivery, intrauterine growth restriction,
and perinatal death (Yang 2002, Morris 2001).
Because many women experience heartburn during their
pregnancy, calcium-based antacids (such as calcium carbonate) can be
used both for heartburn relief and as a calcium supplement to provide
the above-mentioned benefits. Antacids are the preferred first-line
defense for treating heartburn symptoms. They are used by 30% to
50% of pregnant women to control heartburn symptoms and are
available in a variety of forms (Lewis 1985). Calcium antacids are safe
for use during pregnancy and result in an 80% improvement in
symptoms (Tytgat 2003, Black 2003).
RECOMMENDATIONS DURING PREGNANCYThe Institute of Medicine currently recommends 1000 mg/d of
calcium for pregnant and lactating women who are 19 to 50-years-old
and 1300 mg/d for pregnant and lactating women who are <19 years
old (Institute of Medicine 1997). The Natural Way Health Clinic
recommends 1500 mg calcium daily for pregnant women. And good
news – the evidence indicates that the beneficial effects of calcium can
be obtained equally from both diet and supplementation. Please refer
to the following table for a list of calcium-containing foods.
Angela MacNeil is a Naturopathic Doctor with a Masters in Nutrition who
practices at the Natural Way Health Clinic in Waterloo. She can be contacted
at 519.772.2116 or [email protected].
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26 Healthy Directions August/September 2010
SENSATIONAL SALSAS
HDAugustSept2010_HealthyDirectionsTemplate 10-07-21 9:57 AM Page 26
Healthy Directions August/September 2010 27
TOMATILLO AND LIME SALSA VERDE
Traditional Mexican flavors abound in this tart and perkysalsa. In Mexico, salsa verde is usually made fresh, but having acooked and canned version means you can enjoy it all year long.Makes about ten 8-ounce (250 mL) or five pint (500 mL) jars.
You'll need about 4 lbs (2 kg) tomatillos to get 12 cups (3 L)chopped. Peel the husks from tomatillos and rinse under runningwater to remove the slight stickiness before chopping them. Ifyou use 8-ounce (250 mL) jars, they may not all fit in your cannerat once. Let extra jars cool, then refrigerate them and use themup first. To avoid this problem, pack some in pint (500 mL) jarsand some in 8-ounce (250 mL) jars. That way, I also havedifferent sizes.
VARIATIONIf you want a fiery salsa verde, increase the jalapeños to 1⁄2 cupor add hot pepper sauce to taste with the cilantro.
INGREDIENTS12 cups chopped tomatillos3 cups chopped onions1⁄2 cup finely chopped seeded serrano or long
hot green chile peppers1⁄4 cup finely chopped seeded jalapeño peppers1⁄4 cup finely chopped garlic (about 12 cloves)4 tsp pickling or canning salt1 cup white vinegar1 tsp grated lime zest1⁄2 cup freshly squeezed lime juice1⁄4 cup chopped fresh cilantro
DIRECTIONSPrepare canner, jars and lids. In a large pot, combine
tomatillos, onions, serranos, jalapeños, garlic, salt, vinegar andlime juice. Bring to a boil over medium-high heat, stirring often.Reduce heat and boil gently, stirring often, for about 20 minutesor until tomatillos and onions are tender and salsa is slightlythickened. Stir in lime zest and cilantro.
Ladle hot salsa into hot jars, leaving 1⁄2 inch (1 cm)headspace. Remove air bubbles and adjust headspace asnecessary by adding hot salsa. Wipe rim and place hot lid discon jar. Screw band down until fingertip-tight.
Place jars in canner and return to a boil. Process for 15minutes. Turn off heat and remove canner lid. Let jars stand inwater for 5 minutes. Transfer jars to a towel-lined surface and letstand for 24 hours. Check lids and refrigerate any jars that arenot sealed.
Recipes reprinted with permission from “The Complete Book of
Pickling” by Jennifer MacKenzie. Text copyright (c) 2009 Jennifer
MacKenzie. Photographs, cover and text design copyright (c) 2009
Robert Rose Inc.
HOT, HOT, HOT TOMATO SALSAAs the name says, this salsa has lots of heat: slow, deep heat
from the dried chile peppers and fresh, zingy heat from twovarieties of fresh hot peppers. Be sure to label this with flameswhen storing and serving it so you don't get it confused - it's notfor the meek. Makes about ten (250 mL) or five (500 mL) jars.
To avoid burns, wear disposable rubber gloves whenhandling hot peppers and be sure to wash all utensils and thecutting board well after preparing the peppers. If you use 8-ounce (250 mL) jars, they may not all fit in your canner at once.Let extra jars cool, then refrigerate them and use them up first.
INGREDIENTS14 cups chopped peeled plum (Roma) tomatoes3 cups chopped onions2 cups chopped red bell peppers3⁄4 cup finely chopped seeded yellow wax
(hot banana) peppers1⁄2 cup finely chopped seeded jalapeño peppers2 tbsp minced garlic2 tbsp granulated sugar2 tsp pickling or canning salt1 tsp ground cumin1 3⁄4 cups cider vinegar2 dried hot New Mexico chile peppers1 cup boiling water2 tbsp chopped fresh oregano or cilantro (optional)
DIRECTIONSIn a large pot, combine tomatoes, onions, red peppers,
yellow wax peppers, jalapeños, garlic, sugar, salt, cumin andvinegar. Bring to a boil over medium-high heat, stirring often.Reduce heat and boil gently, stirring often, for about 1 hour oruntil salsa is reduced by about half and is thick enough to moundon a spoon.
Meanwhile, prepare canner, jars and lids. In a heatproofbowl, combine dried chile peppers and boiling water. Let standfor about 30 minutes or until peppers are softened. Removepeppers from liquid and discard liquid. Discard stem and seedsand finely chop peppers. Stir into salsa with oregano (if using)and boil gently, stirring often, for 5 minutes to blend the flavors.
Ladle hot salsa into hot jars, leaving 1⁄2 inch (1 cm)headspace. Remove air bubbles and adjust headspace asnecessary by adding hot salsa. Wipe rim and place hot lid disc onjar. Screw band down until fingertip-tight. Place jars in canner andreturn to a boil. Process for 20 minutes. Turn off heat and removecanner lid. Let jars stand in water for 5 minutes. Transfer jars to atowel-lined surface and let stand for 24 hours. Check lids andrefrigerate any jars that are not sealed.
Recipes reprinted with permission from “The Complete Book of
Pickling” by Jennifer MacKenzie.
HDAugustSept2010_HealthyDirectionsTemplate 10-07-21 1:40 PM Page 27
28 Healthy Directions August/September 2010
com.
Our conscious and subconscious thoughts can put us into crisis
situations. Even the most common forms of addiction are simply a
misguided attempt to fill a gap in your consciousness. Early on in
childhood, patterns develop when you could not have your real
needs met in healthy ways. As a result, it became easy to blame the
influence of the outside world such as your parents, friends, the drug
and so forth, for your unhappiness. All too often we feel trapped by
society, constantly seeking approval which only leads to smothering
our unique individuality. When a healthy balance cannot be met,
desperation arises and all or nothing circumstances develop.
Drugs and alcohol have been used for centuries in all cultures
either in ceremony or as medicine. The misuse of these substances
by modern day people has created dependency in an attempt to avoid
their problems and dull their pain. These substances offer temporary
relief masking the real issues and preventing people from finding the
clarity of mind to understand and solve their own problems. In trying
to understand why some individuals fall more prone to chemical
dependency, researchers endeavour to find an answer. There is
speculation that a varying degree of hormone levels or particular
enzymes cause some individuals to be more inclined to form
habitual behaviours whether it is gambling or substance abuse.
There are a number of natural treatments available that
effectively support and alleviate the many challenges facing anyone
fighting to regain their right to live a healthy life and experience joy.
Natural Therapies forSubstance Abuse
By Michelle Honda PhD
DART: DRUG AND ALCOHOLREGISTRY OF TREATMENT
Toll-free from anywhere in Ontario:1-800-565-8603www.dart.on.ca
NATIONAL KIDS HELP PHONEKids Help Phone is Canada's onlytoll-free, national, bilingual, phoneand web counselling, referral and
information service for children andyouth. They provide immediate,
anonymous and confidential sup-port, 24 hours a day, 365 days ayear. Contact them over the web, or by calling 1-800-668-6868
www.kidshelpphone.ca
CANADIAN CENTRE ONSUBSTANCE ABUSE
Search this database for treatmentservices across Canada.
www.ccsa.ca
HDAugustSept2010_HealthyDirectionsTemplate 10-07-21 1:40 PM Page 28
Alcohol and drugs have been treated successfully with the
following therapies; herbal remedies, homeopathy, acupuncture,
detoxification programs, nutrition, biofeedback, hypnotherapy,
yoga and relaxation programs. Many chemical substances and
stimulants are addictive causing dependency and habitual
behaviour. Essential nutrients are being leached from the body
whether it’s through a simple caffeinated beverage, alcohol or other
substance, any of which will enhance cravings.
Cravings for stimulants, such as, tobacco and alcohol may be
associated with the low blood sugar syndrome. Remove sugar,
honey and other sweet foods while keeping with adequate protein
consumption as recommended by a healthy, basic food plan.
Besides the leaching element of nutrients accompanying addiction,
most people with drug or alcohol dependencies suffer with
malnourishment. Supplemental and dietary programs must be
addressed to reverse the damage to the body.
AIDING DETOXIFICATIONTo assist overcoming addictions, eliminate excess amounts of
salt, animal protein, refined or hydrogenated fats, processed foods,
white products, sugar and food allergens. These above items
contribute to imbalances in the body, slowing down the healing
process.
Detoxification and cleansing programs simultaneously remove
toxins while nourishing the tissues with an easily absorbed material.
A combination of carrot, parsley, beet, dandelion, and celery juice
support the kidney and liver while boosting the whole system.
Herbal teas, such as, milk thistle, sage and red clover will add extra
support in the detoxification process in the form of blood cleansing
and liver support.
Nutrients such as NAC (N-Acetyl Cysteine) and GABA
(Gamma aminobutyric acid) help with chemical and alcohol
addictions. NAC is regularly recommended to smokers and second
hand smokers and for other chronic respiratory conditions. To assist
detoxification, NAC stimulates glutathione (an antioxidant) which
enhances the removal of free radicals via the liver. This process
makes NAC an effective treatment for acetaminophen, alcohol
poisoning and other chemical addictions. GABA on the other hand
has clinically been used to treat anxiety, depression and alcoholism
and is a necessary neurotransmitter for smooth running brain
reactions.
To further aid the healing process increase the alkalinity of the
blood by incorporating a diet of mostly fruits, vegetables, green
drinks and fresh juices. Acidic conditions will be lowered and the
optimum alkaline/acid blood balance will be raised.
HERBAL REMEDIESHerbs in the form of a tea or tincture are the preferred method
of application. Valerian, skullcap, and passionflower are a few
nervine herbs commonly recommended when a calming or sedative
effect is required. These herbs assist in repressing the withdrawal
symptoms associated with dependency, such as, cravings,
nervousness, dizziness, insomnia, depression, irritability and
obsessive and compulsive behaviour.
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The new HGH releasers are winning convertsfrom the synthetic HGH users as well, sinceGHR is just as effective (for anti-aging) is oral instead of self-injectable and is veryaffordable.
GHR is a natural releaser, has no known sideeffects, unlike the synthetic version and has noknown drug interactions. Progressive doctors admit that this is thedirection medicine is going, to get the body toheal itself instead of employing drugs. GHR is truly a revolutionary paradigm shift inmedicine and, like any modern leapfrogadvance, many others will be left in the dustholding their limited, or useless drugs andremedies.
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Healthy Directions August/September 2010 31
Get control of your
addiction
.netwrc.net
Herbal DetoxRhodiola
Reishi cordycepsTheanine
L-glutamine L-Tyrosine
Greens concentrate Chlorophyll
5-HTP
AddictionFlower essence
Other herbs used to encourage a calming or sedative effect
include St. John’s wort, chamomile, catnip and bach flower
remedies. To reduce ones appetite for alcohol, the traditional
Chinese herb kudzu root is often prescribed as a bitter tea.
HOMEOPATHY Homeopathic therapies have considerable success in creating a
natural aversion to alcohol. For instance, Nux vomica is a potent
detoxifier and can often remove a hangover within minutes. Nux
vomica relieves symptoms of delirium, trembling, nervousness,
cramps and irritability. Opium is another remedy for minor
hangovers to be taken in the morning after. Other options include
Agaricus, Arsenicum, Lachesis, Quercus glandis and Sulphuricum
acidum. For more specific treatment in the area of drug abuse
homeopathy assists with the symptoms of withdrawal,
detoxification and aids tissue repair.
The following recommendations are particularly effective in
assisting the abuse of illegal and over the counter drugs; Arsenicum
album, Avena sativa, Carbo veg, Ignatia, Nux vomica, Pulsatilla and
Sulphur.
ACUPUNCTUREAuricular acupuncture has successfully eased patient’s
withdrawal symptoms from alcohol and other addictive drugs since
the early seventies. During this time, Dr. H. L. Wen, a Hong Kong
neurosurgeon accidentally discovered the usefulness of acupuncture
in treating the symptoms of opium and heroin drug addictions. This
mode of treatment has been duplicated in Europe and America
where along with furthering the healing process; the excretion of the
toxic substances is enhanced resulting in the patient feeling better,
faster.
FAITH OR BELIEF CONVICTIONReligious commitment has a strong influence in the prevention
and treatment of substance abuse. Research has shown the addict
whom attended a religiously based program found withdrawal
symptoms to be significantly less than those who did not attend.
Furthermore, adolescents in public school whose parents placed
importance on church attendance and obedience had lower
incidence of substance abuse.
Addictions are a coping mechanism. Dysfunctional patterns are
learned therefore they can be unlearned. People have an innate
ability to conform for their survival or to have their needs met. The
first step in the healing process is to have a full understanding of
what needs to be healed. With careful examination of how and why
behaviour started and who is involved, a person may be open
enough to expose themselves to new ideas.
Michelle Honda PhD is a holistic doctor practicing at Renew You HolisticHealth located in Ancaster Meadowlands. In addition to her doctorate, sheholds an advanced degree in nutrition (RNCP), is a Master Herbalist and anIIPA Certified Iridologist. Visit her website at: www.renewyou.ca andwww.michellehonda.com Call: (905) 304-0111
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HDAugustSept2010_HealthyDirectionsTemplate 10-07-21 1:40 PM Page 31
32 Healthy Directions August/September 2010
Beat the Winter Blues!Beat the Winter Blues!
www.sunshinesales.ca 1-800-655-5002
tur n o n the s un w i thS.A.D. THERAPY
LIGHTS
By Charles Elliott and Laura Smith
If you’ve tried other techniques to relieve your anxiety and they
just aren’t working for you, then it may be time to seek some
professional help. Read on for ten signs that you shouldn’t be going
it alone any longer.
If you think about harming yourself. Take these thoughts
very seriously. Call the national suicide hotline at 1-800-SUICIDE
(1-800-784-2433). If your thoughts become overwhelming, call 911
and get to an emergency room.
Help is available. And when you do access professional help, be
honest about your thoughts; hold nothing back. A professional can
help gather other options and solutions that seem out of reach when
someone is tremendously anxious or depressed.
If you feel hopeless. From time to time, everyone feels
defeated. But if you begin to feel hopeless about getting better,
thinking that the future looks bleak and you can’t do much to change
it, get professional help. Feelings of hopelessness put you at greater
risk for suicide. You need to know that you can feel better. Let others
help you.
If you feel anxious and depressed. You may be
experiencing depression mixed with anxiety if you find yourself
having some of the following symptoms: feeling sad most of the
day; losing interest or pleasure in activities; experience a change in
weight or sleep patterns and habits, and have a decreased interest in
sex; feeling keyed up or slowed down, worthless or excessively
guilty; have poor concentration or thoughts of death. If you do have
anxiety and depression, seek professional help. Depression is a
treatable condition. Having the energy to fight both can be hard.
If you’ve tried everything and aren’t getting better. Don’t
get more anxious because you didn’t get rid of worry and stress.
Something else may be going on. Get an experienced mental health
professional to help you figure out the next step.
1
2
3
4
Signs You NeedHelp for Anxiety10
HDAugustSept2010_HealthyDirectionsTemplate 10-07-21 1:40 PM Page 32
Healthy Directions August/September 2010 33
If you are struggling at home. You’re anxious. The anxiety
causes you to be irritable, jumpy, and upset. You hold it together at
work and with strangers, but you take it out on the people you care
about most, your family. Then you feel guilty, which increases your
anxiety. If this sounds like you, a professional may help you
decrease the tension at home and ease the pathway to finding peace.
If you are dealing with major problems at work. If you find
your anxiety exploding at work, consider professional help. Anxiety
sometimes causes irritability and moodiness with coworkers or
bosses. Such behavior can cause plenty of trouble. Anxiety can also
rob you of your short-term memory, make it difficult to focus, or
make decisions feel overwhelming. So if anxiety affects your job
performance, get help before you hit the unemployment line.
If you are suffering from severe obsessions or
compulsions. Obsessive-compulsive disorder (OCD) can be serious.
The problem is that people with the disorder often don’t seek help
until their lives are taken over by unwanted thoughts or repetitive
actions. Most people with OCD need professional help. If you or
someone you love has more than mild OCD, get professional help.
If you are suffering from post-traumatic stress disorder. If
you were recently exposed to a traumatic event and feel agitated and
keyed up, you may be suffering from post-traumatic stress disorder.
Or, if you experienced any of the following in the aftermath of the
event: at the time, you feel helpless and afraid, later, you try not to
think about it, in spite of your efforts not to think about it, the
thoughts and images keep popping up.
The treatment of PTSD is probably best done by an experienced
professional. Many people with PTSD try to tough it out and live life
less fully because of their stubbornness.
If you aren’t sleeping. Is anxiety keeping you awake?
That’s actually quite common. Too many sleepless nights make it
hard to function and more difficult to help yourself in the fight
against anxiety. If you sleep poorly night after night and awaken
tired, check it out with a professional. You may be experiencing
depression along with anxiety.
If you are turning to substance abuse. Sure, a beer or
three can seemingly soothe the soul, but excessive drinking or drug
abuse is a common problem among those with anxiety disorders. It
makes sense; anxious feelings are uncomfortable. What begins as an
innocent attempt at feeling better can become another big problem
later on. If you find yourself consuming too much alcohol or another
drug to calm your feelings, get professional help before the crutch
turns into addiction.
In the days of high-cost healthcare, you may not always have as
much freedom to consult any professional you want. However,
whether you receive a restricted list of professionals from your
insurance company or not, it’s still a good idea to check out one or
more of the following: ask your friends if they know of someone
whom they had a good experience with; ask your primary care
doctor, family physicians usually have a good idea about excellent
referrals for various types of problems; talk to the professional
before making an appointment; call or use a search engine on the
Web to find your local psychological, psychiatric, or counseling
association.
For more information, please contact Dottie DeHart, DeHart & CompanyPublic Relations, at (828) 325-4966 or [email protected] or visitwww.psychology4people.com.
Excerpted from “Overcoming Anxiety For Dummies®, 2nd Edition” (Wiley Publishing Inc., April 2010, ISBN: 978-0-470-57441-6, $21.99)
www.sunshinesales.ca 1-800-655-5002For Info: Phone or Fax: (705) 560-5275 e-mail: [email protected]
web: www.PackardSchool.com
THE PACKARD SCHOOL OF NUTRITION 1 Elmhurst Court, Sudbury, Ont.
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34 Healthy Directions August/September 2010
Children’s Ear Infections, Eczema, ADHD?
Seek a Naturopath forLong-Term Solutions
Many Canadians are chosing naturopathic doctors (NDs) as
their primary health care providers. NDs are trained in medical
diagnostics and address family health issues. They use natural
treatments to alleviate pain, boost immune system and improve
overall health. Parents today bring their children to NDs for well-
child check ups and specific health concerns.
FREQUENT EAR INFECTIONS“My ear hurts!” These three little words send parents running
to the doctor’s office to treat their child’s inner ear infection. When
a parent enters our office with their child crying in pain and tugging
on their ears, we are confident that we can help. Our treatment
involves stimulating the body to recover from the infection as
quickly as possibly, as well as, undercovering some of the problems
in the child’s health that may predispose him or her to ear infections.
A common problem that leads to inner ear infections is the
consumtion of dairy. Dairy foods thicken and increase mucus,
making it more difficult for an infected ear to drain. Also, if your
child is consuming foods they are slightly allergic to, this can
weaken their immune system and create more opportunity for
bacteria to thrive.
Another issue that can predispose a child to ear infections is a
sub-optimal immune system. We will often augment the diet with
natrual products or specific foods that help to strengthen the
immune system and bring the body into balance; so, that it is better
able to fight off infections. For example, we may ask a parent to put
warm mullein oil into the ear, precribe an immune boosting herb and
teach the parent how get their little picky-eater to eat garlic.
EZCEMAParents of children suffering from eczema tend to suffer with
them, feeling helpless in the situation. Eczema is a skin disorder
causing itchy and scaly skin, usually on the face, arms, elbows, and
knees. It may be caused by or associated with allergic tendencies
and may be aggravated by emotional stress or fatigue. While true
allergic reaction involves histamine reaction resulting in the
swelling of various body parts to one degree or another, food
intolerance or sensitivity is believed to be a more common
occurrence. We often have clients do an elimination diet or food
allergy testing to determine which foods are causing eczema. Upon
removal of the trigger foods, the skin tends to clear up in a few
weeks.
Nutrients deficiencies can aggravate eczema. Any of the B
vitamins should be present in the diet in adequate amounts. Vitamin
C and the bioflavonoids will help to relieve skin inflammation.
By Vivienne Guy, ND
HDAugustSept2010_HealthyDirectionsTemplate 10-07-21 1:40 PM Page 34
Healthy Directions August/September 2010 35
Elvis Ali, ND B.Sc MBA
Chinese Medicine
www.btnl.ca
(905) 695-4232 (416) 721-4349
Victoria Resendes, ND, BSc Menen Centre for Optimum Health,Wallis & Associates Wellness Clinic,
Family practice, weight loss, digestive health,dermatological conditions, cosmetic acupuncture
Call: (647)287-9754
TORONTO & BRAMPTON
Agnieszka Matacz, B.SC, ND Oakville Naturopathic Clinic
Longevity WellnessFamily Medicine & Cancer Care
www.oakvillenaturopathicclinic.comwww.longevitywellness.ca
Call: Oakville (905) 844-7718 Call: Burlington (905) 332-2121
OAKVILLE & BURLINGTON
NORTH YORK & SCARBOROUGHPhilip K.L. Lee, BSc ND
Family Medicine & Cancer CareBurlington Natural Health Centre
Call: (905) 634-8598
BURLINGTON
Naturopath Listing Guide
Rahima Hirji, ND Infertility, Autoimmune Disease,
Pediatrics, Weight Loss
www.targettherapeutics.com
Call: (519) 593-2354
KITCHENER
Vivienne Guy, ND & AssociatesKilborn Naturopathic & Wellness
CentreGeneral Family Practice: Fertility &
Pregnancy Care, Chiropractic,Massage, Allergy & Hormone Testing
www.KilbornWellness.com
OTTAWA
Need Health Advice? Seek A Naturopath. Naturopathic doctors are highly educated primary care providers who integrate
standard medical diagnostics with a broad range of natural therapies.
Linda Brown, BA, ND, CBPScott Health Centre
Neutralize Hayfever symptoms!Certified BodyTalk PractitionerEmotional Freedom Technique
www.HealingSpiritND.com(905) 851-2216
WOODBRIDGE & VAUGHANHelena Gold, ND
Align Chiropractic Health Centre,Special interest in women's health, fertility,
and family care, Weight Management,Facial Acupuncture
(905) 953-1008
NEWMARKET
Carol Morley, BKin, ND Zawada Health Clinic
'Across from Square One Shopping Centre’
Weight Loss, Detox, & Nutrition www.zawadahealth.com
Call: (905) 804-1752
MISSISSAUGA
Allan Strauss, ASc, BSc, ND, NPBAM
Natural Aesthetics, Pain, Cancer, Fatigue,Detoxification & Family Medicine
Kenko Lifestyle Centre, Mississauga#307 - 2021 Cliff Rd. Call: (905) 566-5433
Altmed Clinic, Toronto #302 - 40 Wellesley St. E. Call: (416) [email protected], www.altmedclinic.ca
MISSISSAUGA & TORONTO
Jennifer Hendry-Lynn, BSc, NDReAlign Health
'Just off the 401 at Hespeler Rd. & Eagle St. N'Pediatrics, Autism/ADHD, Allergies,
Women's Health, Digestive Issues, Stress
www.realignhealth.comCall: (519) 650-1630
CAMBRIDGE
CAMBRIDGEStephanie Farwell, BSc, CBP, ND
Certified Bowen PractitionerWomen’s Health, Digestive Health,
Sport Injuries, Weight Management& Detoxification
www.naturalcareclinic.info(519) 772-8422
WHITBY & PORT PERRYErika Buckley, BSc, ND
Aqua Vitalis NaturopathicFamily Medicine, Hydrotherapy, Acupuncture
712 Dundas St. West, Whitby(905) 666-3826
175 North Street, Port Perry(289) 928-1488
Seeking New Clients for Your Growing Practice?
A listing in our Naturopath Listing Guide with photo or logo is $80.00/plus H.S.T. per issue.Call 1-877-276-1849 or e-mail: [email protected]
Vitamin A is also essential for
maintaining healthy skin tissue,
while a protein deficiency has been
linked to chronic eczema
conditions. We can help to navigate
this for you.
HYPERACTIVITY AND CONCENTRATION
Have you been told that your
child is staring out the window in
class, having trouble sitting still and
focusing and you wonder what is
wrong? This is often labelled
ADHD, a behavioural problem. In
fact it is also a health problem. We
work with your child and not the
label to uncover what is happening
overall with his health.
It is known that malnutrition
has a lot to do with how well the
brain functions. NDs often do
nutritonal analsysis to determine
whether your child may be lacking
in any key nutrients. Magnesium,
Vitamin B6, Zinc, Iron and essential
fatty acids are often in lower
amounts for these children. Good
effects on brain function is seen
with the use of flaxseed oil, 400mg
and vitamin C. Iron deficiencies,
lead and other heavy metal
toxicities, such as, cadmium have
also been associated with ADHD.
Naturopathic doctors can order hair
and urine tests to quantify toxic
metals in the body.
It is important to have a
naturopathic doctor on your
healthcare team. Speak to your ND
before starting any supplements as
doses will often depend on age and
weight of your child and you want
to ensure that no interactions or side
effects occur. Call your local
naturopathic doctor to discuss ways
to help optimize your child’s health
for today and tomorrow.
Vivienne Guy, ND is the clinic owner of
Kilborn Naturopathic & Wellness
Centre in Ottawa where she leads a
team of healthcare professionals. She
and Jada MacLeod, ND work with
families to successfully treat childhood
ailments. They welcome your questions
at: [email protected] or call
613-738-8000. For more information
visit: www.KilbornWellness.com.
Angela MacNeil, ND, MSc The Natural Way Health Clinic
Nutrition and Clinical Laboratory Testing
www.thenaturalwayclinic.com
Call: (519) 772-2116
WATERLOO
HDAugustSept2010_HealthyDirectionsTemplate 10-07-21 1:40 PM Page 35
36 Healthy Directions August/September 2010
BETTER BABY FOOD BREAKFASTS
Big Batch of OatmealPANCAKES
HealthyFood Kids
Love!
HDAugustSept2010_HealthyDirectionsTemplate 10-07-21 1:40 PM Page 36
Healthy Directions August/September 2010 37
APPLESAUCE6 to 8 months, Makes 1 1⁄4 cups
INGREDIENTS3 medium cooking apples,washed, peeled, cored and cut into quarters2⁄3 cup water
BIG-BATCH OATMEAL PANCAKES12 to 18 months
INGREDIENTS FOR PANCAKE MIX2 1⁄2 cups whole wheat flour1 1⁄2 cups quick-cooking rolled oats1⁄2 cup wheat germ1⁄2 cup instant skim milk powder1⁄4 cup packed brown sugar2 tsp baking powder1⁄4 tsp salt
DIRECTIONSIn a bowl, combine flour, rolled oats, wheat germ, milk
powder, sugar, baking powder and salt. Store in a coolplace in a tightly sealed container until ready to use, for upto 2 weeks. Makes about 5 cups.
TO MAKE 8 PANCAKESIn a bowl, place 11⁄4 cups (300 mL) pancake mix. In
another bowl, beat together 1 egg, 1 cup (250 mL)buttermilk and 3 tbsp (45 mL) vegetable oil. Pour into dryingredients; stir just until moistened.
In a nonstick skillet, heat 1 tbsp (15 mL) oil over mediumheat. Using 1⁄4 cup (50 mL) batter for each pancake, pourinto hot skillet; cook for 3 minutes or until bubbles break onsurface and underside is golden brown. Turn pancakes witha spatula and cook just until bottom is lightly browned.Repeat with remaining batter.
MAKES 32 PANCAKESThe young and the not-so-young will enjoy these whole-
grain pancakes. Try them plain or with a topping of freshfruit (such as sliced bananas and blueberries), along withplain or vanilla yogurt. This large-scale pancake mix can bekept on hand for a day when you're short on time.
KITCHEN TIPSFor great pancakes, do not overmix, as they will
become tough. Let the batter stand for a few minutes beforecooking. Cook all of the pancake batter, then freezepancakes by separating each between sheets of waxedpaper and wrapping tightly in plastic wrap or placing in aresealable freezer bag. These will make a fast-start mealanother day. Pop in the toaster to heat them up.
To add the flavor of maple syrup, mix about 1 tbsp (15mL) maple syrup with 1 cup (250 mL) plain yogurt and useas topping for the pancakes. You'll get more nutrients andless sugar than you would with plain syrup.
Recipes from Better Baby Food by Daina Kalnins, MSc, RD and
Joanne Saab, RD. Recipes reprinted with permission. Better Baby
Food, 2nd Edition Text copyright (c) 2008 Hospital for Sick
Children, Food photography, illustrations Cover and text design
copyright (c) 2008 Robert Rose Inc.
OATS AND BANANA CEREAL6 to 8 months, Makes 3⁄4 cup
INGREDIENTS1⁄4 cup quick-cooking rolled oats1⁄2 cup 2% milk (approx.)1⁄2 banana, mashed
DIRECTIONSIn a small saucepan, combine oats and milk. Bring to a boil
over medium-high heat. Reduce heat and simmer, stirringoccasionally, for 5 minutes or until thick. Stir in mashed bananaand let cool. Serve topped with additional milk, if desired.
DIRECTIONSIn a saucepan, combine apples
and water. Bring to a boil and cookfor about 10 minutes or until applesare tender. Drain. Mash with fork todesired texture or, for a smoothertexture, purée in a food processorand strain through a sieve.
HDAugustSept2010_HealthyDirectionsTemplate 10-07-21 1:40 PM Page 37
38 Healthy Directions August/September 2010
MAKE-IT NATURAL
PREPARING METAL LIDSSet rings (screw bands) aside in a small bowl. Bring about 2 inches (5 cm) of
water to a boil in a small saucepan. Reduce heat to medium, place lids in water and
bring to a simmer. Do not let the lids boil. Once they have come to a simmer, remove
the pot from the heat and keep them hot until ready to use. Make sure to prepare lids
ahead so they are ready once your mixture is done. Lift each lid from the water using
a magnetic wand or a non-metal utensil (metal tongs will scratch lids, which can
result in rusting) and place on a filled jar that has had its rim wiped clean. Apply the
ring and tighten with your fingertips just until the ring is snug, not as tight as it will
go. Air needs to escape during processing to create the vacuum seal, so don’t
overtighten. On the other hand, if it’s too loose, some of the contents may leak out.
After processing and cooling, lids will have a tight vacuum seal. Rings should
be removed and jars and rings wiped well to remove any residues. If desired, rings
may be reapplied once jars are dry. Do not overtighten, or you may disturb the seal.
Do not reuse metal lids. Once they have sealed a jar, the sealing compound will
not work properly a second time. Used lids may be kept for preserves that will just
be refrigerated or frozen, not processed or sealed. Unused lids may be reheated at a
later time. Remove from water, let cool, dry and store them in a box or a plastic zip-
lock bag. Metal rings can be reused if they are not rusted or dented.
Home Preserving TipsPREPARING, STERILIZING AND FILLING JARS
Wash jars in hot, soapy water; rinse
well. Place jars in a large pot of water,
tilting them to fill with water, then
placing them upright on a rack. Add
water to ensure they are covered, if
necessary. Bring to a boil and boil for
10 minutes. Turn off heat and let the jars
rest in hot water until ready to use. Lift
jars from water with a jar lifter; drain
water.
Place hot jars upright on a
dishcloth or tea towel and fill with the
hot mixture. Use a ladle or a measuring
cup with a pouring spout to transfer the
hot mixture. A canning funnel helps to
prevent dribbles.
Jams, jellies, marmalades and
spreads are filled to within 1⁄4 inch (0.5
cm) of the rim of the jar. This is based
on 8-ounce (250 mL) or smaller jars.
Increase to 1⁄2 inch (1 cm) if you’re
using 16-ounce (500 mL) jars; do not
use jars larger than 16 ounces (500 mL).
Chutneys, conserves, mincemeats and
fruit butters are filled to within 1⁄2 inch
(1 cm) of the rim. Do not overfill or
underfill: if you overfill, the preserve
may seep out and interfere with the seal;
underfilling will leave more air in the
jar than can be forced out during the
processing time, resulting in a poor seal.
You can measure the headspace with a
headspace gauge or a ruler.
To remove any air that may be
trapped inside your mixture, slide a
clean, non-metal utensil (such as a
rubber spatula or a bubble remover)
between the jar and the mixture. Move
it gently so bubbles will rise to the
surface. Thicker preserves such as
butters, mincemeats and chutneys are
especially prone to trapping air when
jars are filled. Carefully wipe the top
rim of the jar with a clean, damp cloth
or paper towel to ensure a good seal.
By Yvonne Tremblay
HDAugustSept2010_HealthyDirectionsTemplate 10-07-21 1:40 PM Page 38
Healthy Directions August/September 2010 39
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TANGERINE AND HONEY MARMALADE
Makes about five 8-ounce (250 mL) jars. Tangerines, a type ofmandarin orange, get their name from Tangier, a sea port ofMorocco from which they were first shipped. I like to use honeytangerines in this marmalade, and I also add honey to create aninteresting blend of flavors.
INGREDIENTS8 large honey tangerines 1 1⁄2 cups water 1 package (57 g) powdered pectin4 cups granulated sugar 1⁄2 cup liquid honey
DIRECTIONSUsing a paring knife, remove peel from 2 or 3 of the
tangerines in large strips, taking some of the white pith if desired;thinly slice to make 3⁄4 cup. In a small saucepan, combine peel andwater. Bring to a full boil over high heat. Reduce heat and simmer,covered, for 15 minutes or until peel is softened. Set aside.
Remove and discard peel and pith from remaining tangerines.Finely chop tangerines, discarding seeds. Measure to make 3 cups,including juices. Place chopped tangerines in a Dutch oven or alarge, heavy-bottomed pot. Stir in pectin until dissolved. Bring to afull boil over high heat, stirring constantly; reduce heat to low andsimmer for 5 minutes, stirring often. Add sugar in a steady stream,stirring constantly. Stir in honey and cooked rind with liquid. Returnto a full boil, stirring constantly to dissolve sugar. Boil hard for 1minute. Remove from heat and skim off any foam. Stir for 5 to 8minutes to prevent floating rind.
Ladle into sterilized jars to within 1⁄4 inch (0.5 cm) of rim;wipe rims. Apply prepared lids and rings; tighten rings just untilfingertip-tight. Process jars in a boiling water canner for 10 minutes.Transfer jars to a towel-lined surface and let rest at roomtemperature until set. Check seals; refrigerate any unsealed jars forup to 3 weeks. This marmalade is best served after resting for 1week.
Excerpted with permission from “250 Home Preserving Favorites” by
Yvonne Tremblay, Published by Robert Rose Inc. 2010
HDAugustSept2010_HealthyDirectionsTemplate 10-07-21 1:40 PM Page 39
40 Healthy Directions August/September 2010
HOME PRESERVES
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CHERRY PROFUSION CONSERVEMakes about four 8-ounce (250 mL) jars. I loved the idea of
doing a jam for cherry aficionados like my friend Sonja. It usessweet, sour and dried cherries for a fusion of cherry-liciousness!
INGREDIENTS2 cups chopped sweet cherries, such as Bing3 cups chopped sour (tart) cherries2 tbsp lemon juice 30 mL4 cups granulated sugar1⁄2 cup coarsely chopped dried sour cherries 1⁄3 cup blanched whole almonds (optional) 2 tbsp Kirsch, cherry brandy or amaretto (optional)
DIRECTIONSIn a Dutch oven or a large, deep, heavy-bottomed pot,
combine sweet cherries, tart cherries and lemon juice. Addsugar in a steady stream, stirring constantly. Bring to a full boilover high heat, stirring constantly to dissolve sugar.
Reduce heat and boil gently, stirring often and reducingheat further as mixture thickens, for 20 to 22 minutes or untilmixture reaches a soft, jam-like consistency. Test for doneness.
Stir in dried cherries, almonds and Kirsch (if using); boilgently for 2 minutes, stirring occasionally. Remove from heat,skim off any foam and let rest for 1 minute. Stir to distribute driedcherries and nuts.
Ladle into sterilized jars to within 1⁄2 inch (1 cm) of rim;wipe rims. Apply prepared lids and rings; tighten rings just untilfingertip-tight.
Process jars in a boiling water canner for 10 minutes.Transfer jars to a towel-lined surface and let rest at roomtemperature until set. Check seals; refrigerate any unsealed jarsfor up to 3 weeks.
TIPYou’ll need about 1 lb of sweet cherries and 1 1⁄2 lbs of sour(tart) cherries for this recipe.
Serve on
wholegrain toast
HDAugustSept2010_HealthyDirectionsTemplate 10-07-21 1:40 PM Page 40
Healthy Directions August/September 2010 41
FOOD SAFETYWhen you’re making preserves, keeping things sanitary is most
important. Microbes — usually molds, yeasts and bacteria — are
responsible for food spoilage. Spoilage ruins the flavor and
consistency of preserves; more importantly, some toxins produced
by the microbes can be lethal. It is never worth the risk to consume
suspect food; discard food that has been kept too long, in which you
can see moving bubbles, for which the seal has broken or in which
there is obvious mold growth.
The high concentration of sugar found in jams, jellies and other
sweet preserves is responsible for deterring the growth of molds. But
molds will grow on the surface, as well as inside the preserve, in the
presence of air. That is why processing in a boiling water canner is
recommended, to provide an airtight seal and to kill any organisms
that may get into the jar from utensils or the air during filling.
Processing is even more important for low-sugar preserves or no-
sugar spreads. Preserves may also be frozen, without processing, for
safe long-term storage.
NUTRITIONWhile preserves are generally high in sugar, they contain
almost no fat. Butter and margarine have about 100 kcal (calories)
and 11 g of fat per tablespoon (15 mL). The same amount of most
regular jams contains about 55 kcal and no fat, while no-sugar
(artificially sweetened or no-sugar-added) spreads range from 10 to
15 kcal per tablespoon (15 mL). Jams made with light pectin crystals
have 20% less sugar and 30% more fruit. Preserves contain no
protein and are primarily carbohydrate from the fruit and the sugar.
Preserves retain a lot of the nutrients that were present in the
fruit. Some of the vitamins are destroyed by heat and exposure to air
when the fruit is cut; however, many vitamins, minerals and
phytochemicals (plant compounds thought to be beneficial in the
prevention of certain diseases) are retained. Preserves often contain
the seeds and peels of fruits, which are good sources of fiber, as is
the flesh itself. Pectin, whether from the fruit used or added
commercial pectin, is a type of soluble fiber.
Preserves can be part of a nutritious meal plan, especially when
you eat them on whole-grain breads (complex carbohydrates), which
are also rich in fiber. Whole grains help to slow down the absorption
of sugars (simple carbohydrates) into the bloodstream, which can be
beneficial for those with blood-sugar problems. Eating simple
carbohydrates with proteins works as well — try a little jam stirred
into plain yogurt to sweeten it.
Of course, don’t overdo it. Excess calories (calories over and
above your energy needs) will all be converted to and stored as fat,
no matter what foods they come from.
Yvonne Tremblay is a four-time winner of the Grand Champion Jam andJelly Maker Award, given by one of the oldest and most prestigiousagricultural fairs in North America.
Excerpted with permission from “250 Home Preserving Favorites” byYvonne Tremblay, Published by Robert Rose Inc. 2010
HDAugustSept2010_HealthyDirectionsTemplate 10-07-21 1:40 PM Page 41
42 Healthy Directions August/September 2010
ECO-LIVING
No matter how small it is, any garden will benefit from having
a compost heap, which, if managed correctly, will turn both garden
and kitchen waste into a soil-enriching material—an eco-friendly
and money-saving process.
To make good compost you must make sure that all the organic
material decomposes rapidly and does not either dry out, thus
preserving th material in its original form, or turn into a pile of
rotting slime. Air, moisture, and nitrogen must be present so that
bacteria and fungi can break down the raw materials. It is certainly
not a case of piling up garden rubbish and leaving it for a year.
When it is ready for use compost takes on a crumbly texture,
turns a deep brown in color, is slightly moist, and has a pleasant,
sweet smell.
COMPOST BINSThere are many compost bins on the market, but a homemade
one can be just as efficient, and wooden pallets are ideal for
constructing a simple cube. Alternatively, erect four stout corner
posts and screw or nail timber planks, at least 3 feet long, to the two
sides and the back. Secure another two posts at the front, fixing to
each side but allowing a plank width gap between the two upright
posts. Planks can then be slid through the side posts to cover the
front as the compost increases. They can be removed when you
empty the heap. A timber frame with wire netting panels would
make an equally suitable heap.
It’s generally better to have two compost bins, because if the
previous season’s compost is not quite ready to use, it can be left to
mature further while fresh material is gathered in the second bin.
Place a layer of brushwood on the base or wooden planks
supported by bricks so that air can penetrate the compost. Once the
heap is full, place an old carpet or piece of plastic on the top, held
down, to keep in the moisture. Another way of getting more air into
the heap is to place three stakes in the compost heap as it is being
built. Remove these when the heap is full, allowing air into the holes
that are left.
Composting How-To
An excerpt from “Natural Living” by Liz Wright
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Healthy Directions August/September 2010 43
MATERIALS FOR COMPOSTINGMost green garden waste can be turned into compost. Lawn
clippings are excellent, but you must layer them with other raw
material or the clippings will ferment quickly and produce a slimy
mess. Soft hedge clippings, leaves, and fresh vegetable waste can
also be added. Kitchen waste, including vegetable peelings, crushed
egg shells, and tea leaves, can be used, and you can add newspapers,
torn cardboard, and natural wool, which will combine well with
soiled livestock litter and animal and poultry manure to provide
plenty of material to encourage decomposition.
When it is ready for use, the compost will be dark and crumbly.
Well-made compost does not smell unpleasant. It can be
incorporated into the bottom of trenches if you are digging a plot or,
if it is really well-rotted, used as a mulch. Return any pieces of stems
or roots that have not rotted down to the new compost heap.
LEAF MOLDMost deciduous leaves break down more slowly than grass
clippings and green garden waste, so keep gathered autumn leaves
separate to make leaf mold, which is an excellent soil improver.
Place the leaves in a simple container made of wire mesh
supported by four corner posts or pack them in a plastic sack with
the top tied. Make holes in the sides of the bag with your garden fork
and leave the bag in a secluded corner until spring.
WORMERYVermiculture – using worms to make compost – is a way of
turning kitchen waste into a plant feed and soil conditioner. The
worms used, brandlings (tiger worms), are small red worms found in
manure and compost heaps and you can also buy them in angling
shops. A bought wormery usually resembles a plastic refuse bin, but
you can construct your own with sections, similar to a beehive with
a lid. Remember to add holes along the bottom and top to allow air
to enter and make a drainage hole for liquid.
Put some sand in the bottom and cover it with damp newspaper.
Put a small heap of garden compost or leaf mold on the paper and
place about 100 worms on the compost. Add a thin layer of kitchen
waste. Leave the lid off for a while so that the light encourages the
worms to bury into the material. Leave the wormery for a week
before adding more kitchen waste and after two to three weeks a
small amount can be added daily.
You can overfeed worms, and if the material begins to get too
wet, add some brown cardboard and newspaper. The liquid is full of
nutrients, but dilute it before using. The compost made will be at the
bottom of the wormery, because the worms work upward. You can
remove this and place the empty section of the wormery at the top,
under the lid, to keep the process going.
Liz Wright is a self-sufficiency expert and writer with over 25 yearsexperience in natural living. a committed green gardener, she has kept bees,chickens, ducks, geese, goats, pigs, sheep and a cow.
From “Natural Living: The 21st-Century Guide to a Self-SufficientLifestyle” by Liz Wright, Gaia, 2010.
HDAugustSept2010_HealthyDirectionsTemplate 10-07-21 1:40 PM Page 43
FIT FOR LIFE
The sports and fitness potential of rope jumping has emerged
from the dark gyms used by boxers, martial artists, wrestlers, and
other athletes who discovered and eked out its benefits. Today, rope
jumping is often featured prominently as part of sports training and
fitness programs because it has proven itself as a valuable technique that
provides a wide range of benefits and competitive advantages. Sports
training benefits include increased speed, power, agility, and explosiveness.
Fitness benefits include weight loss, increased cardiovascular and anaerobic
conditioning, and improved balance and coordination. Nonetheless, many coaches,
fitness trainers, and sports and fitness enthusiasts remain unaware of the full
potential of this simple but challenging exercise.
And even those coaches and athletes who are already inspired to incorporate
rope jumping into their training programs may be unsure just how to tailor these
techniques to meet the unique demands of their particular sport.
When done properly, jump rope training can lead to dramatic improvement in
sports performance. For example, star baseball players have used rope jumping to
improve their grip strength and increase their eye–hand coordination and bat speed.
Rope jumping is also used by football players (e.g., Terrell Owens), basketball players
(e.g., Kobe Bryant), and soccer players and other athletes who rely upon demanding
foot movements (e.g., rapid changes of direction) to improve their balance and
proprioception in their ankles and feet in ways that reduce the risk of
injury. Bruce Lee, who triggered a martial arts craze in the United States,
used rope jumping as a warm-up and as a training strategy to develop
timing, balance, quickness, and speed. Today, in the rising sport of mixed
martial arts, jump rope training often serves as a mandatory part of daily
training regimens. Boxer Floyd Mayweather Jr. has been seen on Internet
videos featuring the high-intensity jump rope routines he used to become
a world champion in multiple weightclasses, and a number of boxing
greats—including Roberto Duran, Sugar Ray Leonard, and Muhammad
Ali—were often filmed while they executed rope-jumping routines as
part of their prefight training. Rope jumping also plays an important role
in the training regimens used by skaters, swimmers, and gymnasts on
U.S. Olympic teams. You can tailor a jump rope training routine to match
the fitness, energy system needs, and movement demands of your sport.
Rope jumping also provides a good option for athletes seeking a
fatburning or fitness program. Rope jumping offers greater fat-burning
benefits than do most cardiovascular activities that emphasize lower-body
muscle groups because it incorporates muscle groups and joints of the
lower and upper body. As a result, a 160-pound (73-kilogram) person
jumping rope at an average speed of 120 RPM burns approximately 12.9
calories per minute or 720 calories per hour. Calories expended are
By Buddy Lee
Improve Health &Sports Performance with
Jump RopeTraining
Activity Time
Cycling 2 miles in 6 minutes
Handball 20 minutes
Jogging 30 minutes at a moderate pace
Running 1 mile in 12 minutes
Swimming 720 yards in 12 minutes
Tennis 2 sets
Jumping rope for 10 minutes at120 RPM produces the same cardiovascular fitness as the
following activities.
EnhanceYour
Workout!
44 Healthy Directions August/September 2010
HDAugustSept2010_HealthyDirectionsTemplate 10-07-21 3:07 PM Page 44
Healthy Directions August/September 2010 45
From Jump Rope Training 2nd ed by Buddy Lee. Copyright © 2010 by Human Kinetics Publishers, Inc. Excerpted by permission of Human Kinetics,Champaign, IL. Available to order from Human Kinetics Canada at: www.HumanKinetics.com or by calling 1-800-465-7301.
determined by body weight; therefore a heavier athlete burns more calories at the same intensity level and duration of rope jumping. Jump
rope is nearly as effective as running in burning calories. But when certain arm and foot movements are added to a jumping session, its fat-
burning value increases substantially. To burn away extra pounds, athletes can jump at 120 to 140 RPM. Combining this exercise with proper
diet and rest can produce noticeable fat loss, as well as fitness gains, in mere weeks.
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46 Healthy Directions August/September 2010
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Healthy Directions August/September 2010 47
UNDERSTANDING SUPPLEMENTS
Attain Healthy BloodPressure Naturally
By Mark Schneider, Certified Nutritional Practitioner
It goes without saying that maintaining heart health and a strong
circulatory system are vital to a healthy body. Scientists and doctors
agree that diet and exercise are the most important factors, and each
stress that preventive health today is preferable to invasive
treatments tomorrow. One of the major cardiovascular challenges is
hypertension, or high blood pressure. It is the number one risk factor
for stroke and a major risk factor for heart disease, so it is very
important that it is properly managed. High blood pressure currently
affects one in five Canadians, yet 43% of Canadians with
hypertension don’t even know they have it because there are no
symptoms. You can’t see it. You can’t feel it. Thankfully, you can
control it, and nature has provided us with an array of herbs and
foods that have important cardiosupportive effects.
One such herb is hawthorn, which has been used for generations
to support cardiovascular health. In a German placebo-controlled,
randomized, double-blind study, 30 patients were given hawthorn
leaf and flower extract at a dose of 160 mg per day for eight weeks.
The hawthorn group showed a statistically significant advantage
over the placebo group in all parameters, including exercise
tolerance, improvement of complaint scores, and changes in heart
and arterial blood pressure. Both systolic (heart contraction) and
diastolic (heart relaxation) blood pressure were reduced. No adverse
reactions occurred. In another randomized controlled trial, English
researchers studied the effects of hawthorn supplementation on type
2 diabetics with hypertension. After 16 weeks, patients taking the
hawthorn supplement had a significant reduction in mean diastolic
blood pressure compared to the placebo group. Although most of
the participants(71%) were on high blood pressure medication, no
herb-drug interactions were reported.
Another herb of note is motherwort, which has hypotensive,
cardiotonic, and antispasmodic properties. It is an effective relaxant
and has been used safely as a daily tonic in patients who have
neuropathic cardiac disorders and cardiac complaints of nervous
origin. Alkaloids in the plant depress the central nervous system and
lower blood pressure in preliminary testing, and are considered
responsible for this herb’s benefits.
Grape seed extract appears to be especially valuable for
reducing blood pressure. Polyphenolic compounds in grape seeds
are potent antioxidants that cause a nitric oxide-mediated relaxation
of blood vessels. Preliminary research on a patented grape seed
extract demonstrates its ability to relax blood vessels after 4 weeks
at 150mg per day. Both systolic and diastolic blood pressures were
significantly reduced after 4 weeks and plasma antioxidant levels
demonstrated a significant short term increase. This extract also
significantly decreased cholesterol and LDL cholesterol by 12 and
16% in high cholesterol subjects, while normal subjects did not
show any change in lipid profiles. This study strongly suggests that
grape seed extract protects vascular function, which plays a pivotal
role in modulating heart disease.
Probiotics and probiotically-cultured foods are well-known for
supporting digestive and immune health, but perhaps not so well-
known is their ability to support healthy blood pressure levels.
Interestingly, recent research indicates that inactive whole bacterial
cells and their metabolites provide unique health-promoting
properties that live probiotic cells lack. For instance, certain inactive
Lactobacilli and Bifidobacteria cells and the metabolic substances
formed during their fermentation have the unique property of being
able to inhibit Angiotensin Converting Enzyme (ACE) activity.
High ACE levels in the bloodstream generate more angiotensin II,
which makes it a marker for cardiovascular and respiratory disease.
For years we’ve been advised of the right things to do for
healthy blood pressure; getting regular exercise, quitting smoking,
avoiding trans fats, eating more potassium-rich fruits and vegetables
and less sodium-laden processed foods. Good recommendations all,
and now we can add the right herbs and probiotic formulas to our list
of heart-healthy strategies.
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48 Healthy Directions August/September 2010
GET THE WORD OUT!Classified word ads in Healthy Directions magazine are only$2.50/word. Send to: [email protected]
EARTH TALK
Eco-Friendly & Natural Snacks
Dear EarthTalk: I see a lot of “healthy snacks” being marketed for kids that list
“natural flavors” but don’t identify them. Should I use these
products? -- John Stein, Methuen, MA
Beloved food writer Michael Pollan recommends steering clear
of foods that advertise their green attributes on their label.
According to his line of reasoning, why give a child a fruit roll-up
when you can give him or her a piece of fruit? Only processed foods
need to advertise what’s natural about them, whereas an apple
speaks for itself, providing wholesome nutrition.
But most of us depend on the occasional packaged or processed
food, so choosing between the lesser of two evils sometimes has to
be the way to go. If a product lists natural ingredients on its label—
anything from real fruits, vegetables and nuts to cereals, grains and
other healthy foods you can recognize without a food dictionary on
hand—it’s probably better than a food reliant on artificial flavors
and sweeteners.
“One way for your kids to enjoy healthy snacks is to get them
started on naturally sweet foods,” says Christine Steendahl of Kid
Approved Meals. “Since most kids crave sweets…naturally sweet
foods, such as, fruits are perfect,” she says. Real bananas, oranges,
apples, cherries, strawberries and other fruits are popular with most
kids. “You can mix in yogurt or even make a fruit smoothie with
some milk,” Steendahl suggests. “One thing to recognize about
children is that if they try enough types of natural and healthy
snacks, they will find one that they enjoy,” says Steendahl. “The
problem is that many times parents give up trying to find the snacks
that their kids like and settle for popular junk foods instead.” She
stresses the importance of teaching kids which snacks to eat and
which to avoid early in life so that they can sidestep obesity
problems altogether. Nuts and dry cereals, for example, are good
alternatives to chips and other junk food.
According to California-based pediatrician and author William
Sears, parents should make sure that any snack foods they give their
family members provide both fiber and protein, which give the
feeling of fullness, and taste good as well. He adds that parents
should learn to read labels so they can tell which products contain
hydrogenated oils, artificial colors, preservatives and high-fructose
corn syrup—all of which should be avoided.
As a last resort for especially finicky kids, parents can find
packaged snacks that might look like junk food but are actually
healthy and nutritious, including certain brands of fruit roll-ups and
granola bars. Look in the snack aisle of your local natural food store
for such items, and don’t be afraid to ask store personnel for
recommendations. It’s important to take your child’s nutrition
seriously. Whether he or she ever realizes it, you are setting patterns
that will enable them to live healthier and longer lives.
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Healthy Directions August/September 2010 49
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50 Healthy Directions August/September 2010
THE PATH TO HAPPINESS
For most of us, achieving a counter-balance in the stressed out,
fast paced race of life is an everyday struggle. Between appointment
to appointment, many of us may find it hard to achieve harmony
within a society obsessed with instant gratification. Canada’s loved
yogi and creator of Blissology (a form of yoga and meditation which
teaches others how to cultivate harmonious relationships with their
bodies, mind and heart along with the larger web of life), has set out
to prove that you can save the world by getting in a hammock for
just five minutes a day.
The whole idea behind this “hammock enlightenment” came
from Finn’s realization that what really harms most people and
affects their longevity is their buildup of every day stress. Since we
are such a “doing” society, most people don’t take the time to allow
the mind to come to a still space. By rushing to your next
chiropractic appointment, running to get to your Pilates class, you
are actually being quite counterproductive in terms of allowing your
body to connect with its feedback loop in your body. The feedback
loop, which can be stimulated when doing something like lying in a
hammock, slows down your mind so that you can tune into your
body and really listen to what is going on inside.
Eoin Finn says, “The real key to achieving longevity in life is
not running a marathon or participating in a triathlon, but being able
to learn how to truly relax your mind and body.” Spending time in
a hammock allows you to tap into a full state of relaxation where you
are away from all the everyday pressures of life and amidst nature
and allowed to connect with your feedback loop in your body to
create self awareness, and leads to a more fulfilling, gratifying, and
stress free life. Lying in a hammock essentially re-trains your mind
to relax and encourages you to create a space and time for things to
be a still. In addition, Finn says, “One of the key physical benefits to
“hammock enlightenment” is that your bones are fully supported
when you are lying in a hammock and we are not fighting the
compression on our joints like we are everyday when sitting at a
desk or running around. In addition, this type of deep relaxation will
elevate your serotonin and cortisol levels leading to the relaxation of
your digestive and nervous systems.
So the next time you think about running to finish all your
lunchtime errands, instead take five minutes of out your day to seek
solace in a hammock and reap the benefits of a truly blissful state of
mind and spirit. Your body will thank you for it.
Eoin Finn will be setting up hammock sites across the country to encouragethe teaching of enlightenment and to create a harmonious state within thecommunity and ecology. For more information on the Blissology teachingsand hammock manifesto please contact: [email protected].
Finding Happiness in a Hammock
By Kristin Ann Janishefski
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